BAKED FISH RECIPE WITH SAUCE RECIPES

Name: Healthy Baked Fish Sticks with Lemon Caper Sauce
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4
Cuisine: American
Ingredients: 1/4 cup fat free plain Greek yogurt; 3 tablespoons light mayonnaise; 1 tablespoon drained capers; 1 tablespoon fresh minced chives; 1 teaspoon fresh lemon juice; 1/4 teaspoon kosher salt; 1/8 teaspoon black pepper; cooking spray (I use a mister); 1 pound Alaskan 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; 1/4 teaspoon kosher salt; 1/8 teaspoon black pepper; 1 cup plain or gluten-free Panko crumbs; 1 1/2 teaspoons Old Bay seasoning; 2 teaspoons dried parsley flakes; 1/2 teaspoon paprika

HEALTHY BAKED FISH STICKS WITH LEMON CAPER SAUCE

Healthy Baked Fish Sticks with Lemon Caper Sauce image

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!

Provided by Gina

Categories Appetizer

Total Time 30 minutes

Prep Time 15 minutes

Cook Time 15 minutes

Yield 4

Number Of Ingredients 19

Ingredients

1/4 cup fat free plain Greek yogurt
3 tablespoons light mayonnaise
1 tablespoon drained capers
1 tablespoon fresh minced chives
1 teaspoon fresh lemon juice
1/4 teaspoon kosher salt
1/8 teaspoon black pepper
cooking spray (I use a mister)
1 pound Alaskan 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
1/4 teaspoon kosher salt
1/8 teaspoon black pepper
1 cup plain or gluten-free Panko crumbs
1 1/2 teaspoons Old Bay seasoning
2 teaspoons dried parsley flakes
1/2 teaspoon paprika

Steps:

OVEN METHOD:
AIR FRYER METHOD:

Nutrition Facts : ServingSize 5 sticks, Calories 229 kcal, CarbohydrateContent 15 g, ProteinContent 31 g, FatContent 4 g, CholesterolContent 63 mg, SodiumContent 709 mg, FiberContent 1 g, SugarContent 2 g, SaturatedFatContent 0.5 g

BAKED TILAPIA WITH COCONUT-CILANTRO SAUCE RECIPE | FOOD ...

Baked Tilapia With Coconut-Cilantro Sauce Recipe | Food ... image

Provided by Food Network Kitchen

Categories main-dish

Total Time 25 minutes

Prep Time 10 minutes

Cook Time 15 minutes

Yield 4 servings

Number Of Ingredients 10

Ingredients

Canola oil spray
Four 6-ounce pieces tilapia fillet
1/4 teaspoon kosher salt, plus more for seasoning
1/2 cup light reduced-fat coconut milk
1/2 cup cilantro leaves, plus more for garnish
1 teaspoon peeled chopped fresh ginger
1/2 teaspoon garam masala
2 garlic cloves
1/2 jalapeno pepper, seeded and chopped
3 cups cooked brown rice, for serving

Steps:

Preheat the oven to 425 degrees F. Spray a 9-by-13-inch baking pan with canola oil spray. Sprinkle the fish with the salt and place it in the pan.
Combine the coconut milk, cilantro, ginger, garam masala, garlic and jalapeno in a blender and pulse until fairly smooth. Pour the mixture over the fish. Bake until the fish is just opaque in the center, about 15 minutes. Garnish with more cilantro and serve with the rice.
Per Serving (analysis does not include brown rice): Calories: 170 Fat: 3 grams Saturated Fat: 1 gram Protein: 34 grams Carbohydrates: 1 gram Sugar: 0 grams Fiber: 0 grams Cholesterol: 85 milligrams Sodium: 210 milligrams

Nutrition Facts : Calories 330 calorie, FatContent 4.5 grams, SaturatedFatContent 1.5 grams, CholesterolContent 85 milligrams, SodiumContent 220 milligrams, CarbohydrateContent 34 grams, FiberContent 3 grams, ProteinContent 38 grams, SugarContent 1 grams

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