Print

Oven Baked Fish Sticks with Lemon Caper Dill Sauce

Course Entree
Cuisine American
Servings 4
Calories 215 kcal
Author The Foodie Physician

Ingredients

  • ½ cup white whole wheat flour
  • Salt and pepper
  • 1 egg
  • ½ cup panko breadcrumbs
  • ½ cup whole wheat breadcrumbs
  • 2 teaspoons Old Bay seasoning
  • 1 pound wild Alaskan halibut, cut into strips (you should have about 16 strips)
  • Olive oil spray (I used Pam Olive Oil Spray)
  • Lemon wedges for garnish

Lemon Caper Dill Sauce:

  • ¼ cup nonfat Greek yogurt
  • 2 tablespoons light mayonnaise
  • ½ teaspoon Dijon mustard
  • 2 teaspoons fresh lemon juice
  • ¼ teaspoon lemon zest
  • 2 teaspoons chopped, fresh dill
  • 2 teaspoons roughly chopped capers
  • Salt and pepper
US Customary - Metric

Instructions

  1. Preheat oven to 425 degrees F.
  2. To make the Lemon Caper Dill Sauce, mix the yogurt, mayonnaise, mustard, lemon juice, zest, dill and capers together in a bowl. Season the mixture with salt and pepper. Refrigerate until ready to eat.
  3. To make the fish sticks, first set up a breading station. Place the flour in a dish and mix in ¼ teaspoon salt and 1/8 teaspoon pepper. Whisk the egg with 1 tablespoon water in a bowl. Mix the panko and whole wheat breadcrumbs in another dish with the Old Bay, ¼ teaspoon salt and 1/8 teaspoon pepper.
  4. Working with a few pieces of fish at a time, toss the fish in the flour to coat them well. Then dip the fish in the egg mixture. Let the excess liquid drip off and then place the fish into the breadcrumbs. Turn them around in the breadcrumbs until they are fully coated. Place the fish on two baking trays lined with parchment paper or aluminum foil.
  5. Spray the fish sticks lightly with olive oil spray and place the trays in the oven. Bake 12-15 minutes until golden brown.
  6. Serve the fish sticks with Lemon Caper Dill Sauce. Serve lemon wedges on the side.

Recipe Notes

Nutritional information reflects the amount of flour, egg and breadcrumbs that adhered to the fish- the rest was discarded.

Nutrition Facts
Oven Baked Fish Sticks with Lemon Caper Dill Sauce
Amount Per Serving
Calories 215 Calories from Fat 59
% Daily Value*
Fat 6.6g10%
Saturated Fat 1.1g7%
Carbohydrates 12.8g4%
Fiber 1.8g8%
Protein 26.4g53%
* Percent Daily Values are based on a 2000 calorie diet.