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Baked Fish Sticks Recipe

These healthy Baked Fish Sticks with Lemon Caper Sauce are made from scratch and so quick and easy. Bake them in the oven or the air fryer – directions are provided for both.

Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 4 servings
Calories: 229 kcal
Course: Appetizer , Lunch , Dinner
Cuisine: American

Ingredients

  • 1/4 cup fat free plain Greek yogurt
  • Olive oil spray (I use a mister)
  • 1 cup plain or gluten-free panko crumbs
  • 3 tablespoons light mayonnaise
  • 1 pound Alaskan skinless cod fillet (about 1-inch thick (thawed if frozen))
  • 1 1/2 teaspoons Old Bay seasoning
  • 1 tablespoon drained capers
  • 3 large egg whites (or 2 whole eggs)
  • 2 teaspoons dried parsley flakes
  • 1 tablespoon fresh minced chives
  • 1 tablespoon Dijon mustard
  • 1/2 teaspoon paprika
  • 1 teaspoon fresh lemon juice
  • 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

    Cup of Yum
  1. Combine all the ingredients for the dipping sauce in a small bowl; set aside.
  2. Preheat the air fryer to 370F.
  3. Preheat the oven to 450°F and adjust the rack to the center position. Spray a large rimmed baking sheet with oil.
  4. 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.
  5. Slice the fish crosswise into 2-inch long strips, about 1-inch wide.
  6. Combine egg whites, Dijon mustard, lemon juice, paprika, salt and pepper in a medium bowl.
  7. In a second bowl combine the Panko crumbs with Old Bay seasoning, dried parsley and remaining paprika.
  8. Pat fish dry with paper towels and dip the fish into the egg mixture, then into crumbs and place on the prepared baking sheet.
  9. 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

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%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 229

% 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.