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Healthy Baked Fish Sticks with Lemon Caper Sauce

Making fish sticks from scratch is quick and easy. Once you try them, you'll never go back to prepackaged frozen sticks again! Firm meaty cod fish holds it's Get new post updates:
4 Servings - 30 min -
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Servings:4  | Calories:327 | Total Fat:13g  | Chol:50mg  | More
Nutritional facts are per serving and accuracy is not certain.
Total Fat 13g
20 %
Sat Fat 2g
10 %
Total Carb 23g
8 %
Fiber 2g
8 %
Sugars 4g
Cholesterol 50mg
17 %
Sodium 674mg
28 %
Protein 29g
59 %
32% Panko
28% Cod fillet
23% Light mayonnaise
15% Others combined
Percentages based on 2000 calories diet. Data may be incomplete or calculations inaccurate - Learn more.


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
cooking spray (I use a mister)
1 pound Alaskan skinless cod fillet, about 1 inch thick (thawed if frozen)
3 large egg whites
1 tablespoon Dijon mustard
1/2 lemon, squeezed
1/8 teaspoon paprika
1/8 teaspoon black pepper
1 cup plain Panko crumbs
1 1/2 teaspoons Old Bay seasoning
2 teaspoons dried parsley flakes
1/2 teaspoon paprika

Directions : View recipe directions on
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