5 from 6 votes
Healthy Fish Sticks with Lemon Dill Sauce
My healthy version of fish sticks uses nutritious ingredients without sacrificing flavor. They are sure to be a hit with the whole family.
Prep Time
25 mins
Cook Time
15 mins
Total Time
40 mins
Servings:
4
Calories:
215 kcal
Course:
Main Course, Snacks
Cuisine:
American
Ingredients
- ½ cup white whole wheat flour
- salt
- black pepper
- 1 egg
- ½ cup panko breadcrumbs
- ½ cup whole wheat breadcrumb
- 2 teaspoons Old Bay seasoning
- 1 pound halibut cut into strips (you should have about 16 strips, or other whitefish
- olive oil spray form
- lemon wedges for garnish
Lemon Caper Dill Sauce:
- ¼ cup Greek yogurt 2% fat
- 2 tablespoons mayonnaise
- ½ teaspoon Dijon mustard
- 2 teaspoons lemon juice fresh
- ¼ teaspoon lemon zest
- 2 teaspoons dill chopped, fresh
- 2 teaspoons caper roughly chopped
- black pepper
- salt
Instructions
- Preheat oven to 425°F.
- To make the Lemon Dill Sauce, mix the yogurt, mayonnaise, mustard, lemon juice, zest, dill and capers together in a bowl. Season the mixture with salt and pepper. Refrigerate until ready to eat.
- To make the fish sticks, first set up a breading station. Place the flour in a dish and mix in ¼ teaspoon salt and ⅛ teaspoon pepper. Whisk the egg with 1 tablespoon water in a bowl. Mix the panko and whole wheat breadcrumbs in another dish with the Old Bay, ¼ teaspoon salt and ⅛ teaspoon pepper.
- Working with a few pieces of fish at a time, toss the fish in the flour to coat them well. Then dip the fish in the egg mixture. Let the excess liquid drip off and then place the fish into the breadcrumbs. Turn them around in the breadcrumbs until they are fully coated. Place the fish on two baking trays lined with parchment paper or aluminum foil.
- Spray the fish sticks lightly with olive oil spray and place the trays in the oven. Bake 12-15 minutes until golden brown.
- Serve the fish sticks with Lemon Dill Sauce. Serve lemon wedges on the side.
Cup of Yum
Notes
- Nutritional information reflects the amount of flour, egg and breadcrumbs that adhered to the fish- the rest was discarded.
Nutrition Information
Serving
0g
Calories
215kcal
(11%)
Carbohydrates
12.8g
(4%)
Protein
26.4g
(53%)
Fat
6.6g
(10%)
Saturated Fat
1.1g
(6%)
Polyunsaturated Fat
0g
(0%)
Monounsaturated Fat
0g
(0%)
Trans Fat
0g
(0%)
Cholesterol
0mg
(0%)
Sodium
0mg
(0%)
Potassium
0mg
(0%)
Fiber
1.8g
(7%)
Sugar
0g
(0%)
Vitamin A
0IU
(0%)
Vitamin C
0mg
(0%)
Calcium
0mg
(0%)
Iron
0mg
(0%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 215
% Daily Value*
| Serving | 0g | |
| Calories | 215kcal | 11% |
| Carbohydrates | 12.8g | 4% |
| Protein | 26.4g | 53% |
| Fat | 6.6g | 10% |
| Saturated Fat | 1.1g | 6% |
| Polyunsaturated Fat | 0g | 0% |
| Monounsaturated Fat | 0g | 0% |
| Trans Fat | 0g | 0% |
| Cholesterol | 0mg | 0% |
| Sodium | 0mg | 0% |
| Potassium | 0mg | 0% |
| Fiber | 1.8g | 7% |
| Sugar | 0g | 0% |
| Vitamin A | 0IU | 0% |
| Vitamin C | 0mg | 0% |
| Calcium | 0mg | 0% |
| Iron | 0mg | 0% |
* Percent Daily Values are based on a 2,000 calorie diet.