Baked Fish Sticks With Lemon Caper Sauce Recipe Recipes Net

Ingredients

¼cupGreek yogurt,fat free, plain

3tbsplight mayonnaise

1tbspcapers,drained

1tbspfresh chives,minced

1tsplemon juice,fresh

¼tspkosher salt

⅛tspblack pepper

cooking spray,use a mister

1lbAlaskan skinless cod fillet,about 1-inch thick, thawed if frozen

3large egg whites

1tbspDijon mustard

½lemon,squeezed

⅛tsppaprika

¼tspkosher salt

⅛tspblack pepper

1cupPanko crumbs,plain or gluten-free

1½tspOld Bay seasoning

2tspdried parsley flakes

½tsppaprika

Combine the yogurt, mayonnaise, capers, chives, lemon juice, salt, and pepper in a small bowl. Set the sauce aside.

Preheat the oven to 450 degrees F, then 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 the 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 the fish dry with paper towels, then dip the fish into the egg mixture, then into crumbs and transfer onto the prepared baking sheet.

Spray the top of the fish with oil, then bake for 12 minutes, until the crumbs are golden and the fish is cooked through.

Serve with the lemon caper sauce, and enjoy!