Healthy Baked Fish Sticks With Lemon Caper Sauce Recipe
Recipe By Skinny Taste
These healthy baked fish sticks with lemon caper sauce are made from scratch. So quick and easy, once you try them, you'll never go back to prepackaged frozen sticks again!.
Ingredients For Healthy Baked Fish Sticks With Lemon Caper Sauce Recipe
0.25 cup fat free plain Greek yogurt
3 tablespoon light mayonnaise
1 tablespoon drained capers
1 tablespoon fresh minced chives
1 teaspoon Fresh lemon juice
0.25 teaspoon kosher salt
0.1200000000000001 teaspoon Black pepper
cooking spray, I use a mister
1 pound Alaskan skinless cod fillet, about 1 inch thick
3 Large Egg Whites
1 tablespoon Dijon mustard
0.5 lemon, squeezed
0.1200000000000001 teaspoon Paprika
0.25 teaspoon kosher salt
0.1200000000000001 teaspoon Black pepper
1 cup plain or gluten free Panko crumbs
1.5 teaspoon Old Bay seasoning
2 teaspoon dried parsley flakes
0.5 teaspoon Paprika
Nutrition value
321
calories per serving
6 g Fat31 g Protein32 g Carbs3 g FiberOther
Current Totals
6 g Fat
31 g Protein
32 g Carbs
3 g Fiber
MacroNutrients
Carbs
32 g
Protein
31 g
Fiber
3 g
Fats
Fat
6 g
Vitamins & Minerals
Calcium
160 mg
Iron
4 mg
Vitamin A
190 mcg
Vitamin B1
0 mg
Vitamin B2
0 mg
Vitamin B3
5 mg
Vitamin B6
0 mg
Vitamin B9
50 mcg
Vitamin B12
0 mcg
Vitamin C
14 mg
Vitamin E
1 mg
Copper
0 mcg
Magnesium
66 mg
Manganese
1 mg
Phosphorus
391 mg
Selenium
63 mcg
Zinc
1 mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
