Baked Fish Sticks Recipe
"These nutritious Baked Fish Sticks paired with a zesty Lemon Caper Sauce are crafted from the ground up and are incredibly simple to prepare. You can cook them in the oven or use an air fryer—both methods are detailed for your convenience."
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Ingredients
- 1/4 cup fat free plain Greek yogurt
- 1 teaspoon fresh lemon juice
- 1/4 teaspoon kosher salt
- 1/8 teaspoon black pepper
- olive oil spray
- 1 pound Alaskan skinless cod fillet
- 3 large egg whites
- 1 tablespoon Dijon mustard
- 1/2 lemon
- 1/8 teaspoon paprika
- 1/4 teaspoon kosher salt
- 1/8 teaspoon black pepper
- 1 cup plain or gluten-free Panko crumbs
- 1 1/2 teaspoons Old Bay seasoning
- 2 teaspoons dried parsley flakes
- 1/2 teaspoon paprika
- 1 tablespoon drained capers
- 1 tablespoon fresh minced chives
- 3 tablespoons light mayonnaise
Equipment Needed
- sheet pan
Instructions
- 1
In a small bowl, mix together all the components for the dipping sauce and set it aside for later use.
- 2
Begin by preheating your oven to 450°F, ensuring the rack is positioned in the center. Lightly coat a large rimmed baking sheet with cooking spray.
- 3
Cut the fish into strips measuring about 2 inches in length and 1 inch in width.
- 4
In a medium-sized bowl, whisk together the egg whites, Dijon mustard, lemon juice, paprika, salt, and pepper until well combined.
- 5
In another bowl, blend the Panko breadcrumbs with Old Bay seasoning, dried parsley, and the remaining paprika.
- 6
Use paper towels to dry the fish pieces, then dip each one into the egg mixture followed by the breadcrumb mixture, placing them onto the prepared baking sheet.
- 7
Lightly spray the tops of the coated fish sticks with oil and bake in the preheated oven until the breadcrumbs turn golden and the fish is fully cooked, which should take approximately 12 minutes.
- 8
Set your air fryer temperature to 370°F to preheat.
- 9
Working in batches, arrange the fish sticks in a single layer in the air fryer basket and cook until the breadcrumbs are golden and the fish is cooked through, about 7 to 8 minutes, flipping them halfway through the cooking time.