Healthy Fish Sticks

Making fish sticks from scratch is quick and easy. Once you try them, you’ll never go back to prepackaged frozen sticks again! If you love dipping your food in condiments, you will also love the lemon caper sauce that goes with this recipe – you can really taste the fresh chives and lemon, which is the perfect compliment to the fish. The video shows you how to make breadcrumb-coated fish with a herb dipping sauce. To make this meal slightly healthier, the fish is baked instead of frying it. Serve this dinner with a light salad or some roasted vegetables and enjoy!



Lemon Caper Sauce:

  • 1/4 cup fat free plain Greek yoghurt
  • 3 tablespoons light mayonnaise
  • 1 tablespoon drained capers
  • 1 tablespoon fresh minced chives
  • 1 teaspoon fresh lemon juice
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper

For the Fish Sticks:

  • cooking spray
  • 1 pound 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

For the crumbs:

  • 1 cup plain Panko crumbs
  • 1 1/2 teaspoons Old Bay seasoning
  • 2 teaspoons dried parsley flakes
  • 1/2 teaspoon paprika



  1. Combine all the ingredients for the dipping sauce in a small bowl; set aside.
  2. Preheat the oven to 450°F and adjust the rack to the center position.
  3. Spray a large rimmed baking sheet with oil.
  4. Slice the fish crosswise into 2-inch long strips, about 1-inch wide.
  5. Combine egg whites, Dijon mustard, lemon juice, paprika, salt and pepper in a medium bowl.
  6. In a second bowl combine the Panko crumbs with Old Bay seasoning, dried parsley and remaining paprika.
  7. Pat fish dry with paper towels and dip the fish into the egg mixture, then into crumbs and place on the prepared baking sheet.
  8. 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.

Serves 4 – Serving Size: 5 sticks + sauce – Nutrition Per Serving
Calories: 229, Fat: 4g, Carbohydrate: 15g, Fibre: 1g, Protein: 31g, Sugar: 2g