Baked Fish Sticks Recipe
User Reviews
4.9
Baked Fish Sticks Recipe
Description
This recipe for baked fish sticks uses cod fillets sliced into uniform strips, dipped first in an egg, Dijon mustard, lemon juice, and spice mixture. The combination of paprika, salt, and pepper adds flavor depth. The strips are then coated in seasoned panko crumbs mixed with Old Bay seasoning, dried parsley, and paprika for a crisp crust.
Cooking methods include air frying at 370°F for 7-8 minutes with turning, or baking in a 450°F oven on a greased rimmed sheet for about 12 minutes until golden brown. Olive oil spray helps crisp the coating without frying in oil.
The accompanying dipping sauce combines Greek yogurt with mayonnaise, capers, chives, lemon juice, and herbs to provide a creamy and slightly tangy accompaniment that pairs well with the baked fish sticks.
These fish sticks offer a wholesome and flavorful way to enjoy seafood without deep frying, suitable for a family dinner or casual meal.
Ingredients
- 1/4 cup Greek yogurt plain, fat free
- olive oil I use a mister, spray form
- 1 cup panko crumbs plain or gluten-free
- 3 tablespoons mayonnaise light
- 1 pound cod fillet about 1-inch thick (thawed if frozen, skinless, Alaskan
- 1 1/2 teaspoons Old Bay seasoning
- 1 tablespoon capers drained
- 3 large egg or 2 whole eggs, white
- 2 teaspoons dried parsley flakes
- 1 tablespoon chives fresh, minced
- 1 tablespoon Dijon mustard
- 1/2 teaspoon paprika
- 1 teaspoon lemon juice fresh
- 1/2 lemon (squeezed)
- 1/4 teaspoon kosher salt
- 1/8 teaspoon paprika
- 1/8 teaspoon black pepper
- 1/4 teaspoon kosher salt
- 1/8 teaspoon black pepper
Instructions
- Combine all the ingredients for the dipping sauce in a small bowl; set aside.
- Preheat the air fryer to 370F.
- Preheat the oven to 450°F and adjust the rack to the center position. Spray a large rimmed baking sheet with oil.
- In batches, transfer to the air fryer basket in a single layer and cook until the crumbs are golden and the fish is cooked through, 7 to 8 minutes, turning halfway.
- Slice the fish crosswise into 2-inch long strips, about 1-inch wide.
- Combine egg whites, Dijon mustard, lemon juice, paprika, salt and pepper in a medium bowl.
- In a second bowl combine the Panko crumbs with Old Bay seasoning, dried parsley and remaining paprika.
- Pat fish dry with paper towels and dip the fish into the egg mixture, then into crumbs and place on the prepared baking sheet.
- Spray the top of the fish with oil and bake until the crumbs are golden and the fish is cooked through, about 12 minutes, or until the crumbs are golden and the fish is cooked through.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 229 kcal
% Daily Value*
| Serving | 5sticks plus sauce | |
| Calories | 229kcal | 11% |
| Carbohydrates | 15g | 5% |
| Protein | 31g | 62% |
| Fat | 4g | 6% |
| Saturated Fat | 0.5g | 3% |
| Cholesterol | 63mg | 21% |
| Sodium | 709mg | 30% |
| Fiber | 1g | 4% |
| Sugar | 2g | 4% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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