Breaded Fish Sticks with Lemon Caper Sauce
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.
Fish Sticks Ingredients
What fish are fish sticks made of? Firm white fish works best for fish sticks. I used Alaskan cod, but halibut, haddock, pollock and catfish are other good options. You can use fresh or thawed frozen fish. Egg Mixture: Three egg whites or two whole eggs, Dijon mustard, lemon juice, paprika, salt, black pepper. You can also add onion powder. Breadcrumbs: Panko breadcrumbs, Old Bay seasoning, parsley, paprika
What is lemon caper sauce made of?
This is a healthy, homemade tartar sauce, perfect for dipping!
Yogurt: Get fat-free plain Greek yogurt. Mayo: You’ll need three tablespoons of light mayonnaise. Capers: Drain the liquid from a tablespoon of capers before adding them to the sauce. Chives: Mince fresh chives. Lemon: Squeeze a teaspoon of fresh lemon juice. Salt and Pepper for seasoning
How to Make Fish Sticks
How to Freeze Fish Sticks
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.
What to Serve with this Homemade Fish Stick Recipe
Below are some side dish ideas:
Keep it low-carb with Coleslaw, Quick Cabbage Slaw or a simple green salad. Serve with these kid-friendly sides like Air Fryer French Fries, Sweet Potato and Carrot Tots, Broccoli and Cheese Tots, or Macaroni and Cheese.
Variations
Spices: If you don’t have Old Bay, add more paprika and some garlic powder. Eggs: I used all egg whites to reduce the calories, but using two whole eggs works too. Breadcrumbs: I prefer panko for crispy sticks, but regular breadcrumbs will work if that’s all you have. Dipping Sauce: You could also serve thi with tartar sauce, cocktail sauce, or ketchup. Herbs: Swap the chives for dill, tarragon, or parsley.
More Fish Recipes You’ll Love
Broiled Fish with Tomato Caper Sauce Healthy Cod Fish Tacos Flounder Milanese with Arugula and Tomatoes Blackened Air Fryer Salmon Bites Fish Florentine
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!
