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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.
Firm, meaty cod fish holds its shape perfectly for making fish sticks during baking or air frying. Once you try homemade fish sticks, you’ll never go back to prepackaged frozen fish sticks again! To get a crisp, golden, flavorful crust, I combined panko crumbs with a little Old Bay and spices to get a faux-fried coating without needing to deep fry. Also, I love dipping my food in condiments and was happy with how this creamy lemon caper sauce turned out! You can really taste the fresh chives and lemon, which is the perfect complement to the crispy fish sticks. For more of my favorite fish recipes, try my Air Fryer Salmon Sandwich, Fish Taco Bowls, and Air Fryer Fish Sticks.
This is a healthy, homemade tartar sauce, perfect for dipping!
These healthy fish sticks can be refrigerated for 3 days or frozen for up to 3 months. You can either freeze them cooked or uncooked. First, lay them on a baking sheet and put the tray in the freezer. Once frozen, transfer the sticks to a zip-locked bag. To cook them from frozen, add about five to 10 minutes to the total baking time. To reheat cooked sticks straight from frozen, air fry or bake them until heated through.
Below are some side dish ideas:
Although there’s nothing like catching your own fish, that’s not always possible. So, when purchasing seafood, I always look for sustainable options, whether it’s fresh or frozen. The first time I heard the term “sustainable seafood” was years ago in San Francisco at an Alaska Seafood cooking demonstration. I learned that unlike many of the world’s other fish populations, Alaska’s are managed for protection against overfishing, ensuring a healthy, wild, and sustainable harvest. So, when I see the Alaskan Seafood label, I know I’m making a sustainable choice.
I also love the Seafood Watch website, which I always refer to before purchasing fish. It’s simple to follow – type in the name of the fish, and it gives you a green, yellow, or red dot, plus suggestions for good alternatives. It’s also a great idea to talk to your fishmonger!
Yield: 4 servings
Serving Size: 5 sticks plus sauce
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.
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Serving: 5 sticks plus sauce, Calories: 229 kcal, Carbohydrates: 15 g, Protein: 31 g, Fat: 4 g, Saturated Fat: 0.5 g, Cholesterol: 63 mg, Sodium: 709 mg, Fiber: 1 g, Sugar: 2 g