Baked Fish Sticks Recipe

Name: Baked Fish Sticks Recipe
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4 porsi
Cuisine: Indonesian
Ingredients: 1/4 cup fat free plain Greek yogurt; 3 tablespoons light mayonnaise; 1 tablespoon drained capers; 1 tablespoon fresh minced chives; 1 teaspoon fresh lemon juice; 1/4 teaspoon kosher salt; 1/8 teaspoon black pepper; olive oil spray (I use a mister); 1 pound Alaskan skinless cod fillet (about 1-inch thick (thawed if frozen)); 3 large egg whites (or 2 whole eggs); 1 tablespoon Dijon mustard; 1/2 lemon (squeezed); 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

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.

⏱️ 30 min 🔪 Prep: 15 min 🔥 Cook: 15 min 📊 Medium 👁️ 3 views

👨‍🍳 Start Cooking

Foto: Skinnytaste

Ingredients

4 servings

1/4 cup fat free plain Greek yogurt
3 tablespoons light mayonnaise
1 tablespoon drained capers
1 tablespoon fresh minced chives
1 teaspoon fresh lemon juice
1/4 teaspoon kosher salt
1/8 teaspoon black pepper
olive oil spray (I use a mister)
1 pound Alaskan skinless cod fillet (about 1-inch thick (thawed if frozen))
3 large egg whites (or 2 whole eggs)
1 tablespoon Dijon mustard
1/2 lemon (squeezed)
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

Steps

Combine all the ingredients for the dipping sauce in a small bowl; set aside.
Preheat the oven to 450°F and adjust the rack to the center position. Spray a large rimmed baking sheet with oil.
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.
Preheat the air fryer to 370F.
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.

Nutrition Facts (per serving)

Macronutrients

Calories22911% DV

*DV = Daily Value based on a 2,000 calorie diet

💰 Cost Estimate

Total Ingredients Rp 5.819

Per Serving Rp 1.455/serving

🏠 Save ~Rp 11.638 compared to buying!

📋 Price Breakdown (21% ingredients detected)

Ingredient	Amount	Unit Price	Subtotal
fat free plain Greek yogurt	0.25 cup	Rp 15.000/200g	Rp 4.444
light mayonnaise	3 tablespoons	-	-
drained capers	1 tablespoon	-	-
fresh minced chives	1 tablespoon	-	-
fresh lemon juice	1 teaspoon	-	-
kosher salt	0.25 teaspoon	-	-
black pepper	0.125 teaspoon	-	-
olive oil spray	-	-	-
Alaskan skinless cod fillet	1 pound	-	-
egg whites	3 large	-	-
Dijon mustard	1 tablespoon	-	-
lemon	0.5	-	-
paprika	0.125 teaspoon	Rp 40.000/kg	Rp 25
kosher salt	0.25 teaspoon	-	-
black pepper	0.125 teaspoon	-	-
plain or gluten-free Panko crumbs	1 cup	-	-
Old Bay seasoning	0.5 teaspoons	Rp 25.000/kg	Rp 1.250
dried parsley flakes	2 teaspoons	-	-
paprika	0.5 teaspoon	Rp 40.000/kg	Rp 100