HEALTHY BAKED FISH STICKS WITH LEMON CAPER SAUCE
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
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
HOMEMADE FISH STICKS RECIPE: HOW TO MAKE IT
I am a nutritionist and needed a healthy fish fix. Moist inside and crunchy outside, these are great with oven fries or roasted veggies and low-fat homemade tartar sauce. —Jennifer Rowland, Elizabethtown, Kentucky
Provided by Taste of Home
Categories Dinner
Total Time 25 minutes
Prep Time 15 minutes
Cook Time 10 minutes
Yield 2 servings.
Number Of Ingredients 8
Steps:
- Preheat oven to 400°. In a shallow bowl, mix bread crumbs and seasonings. Place flour and egg in separate shallow bowls. Dip fish in flour to coat both sides; shake off excess. Dip in egg, then in crumb mixture, patting to help coating adhere., Place on a baking sheet coated with cooking spray; spritz with butter-flavored cooking spray. Bake 10-12 minutes or until fish just begins to flake easily with a fork, turning once.
Nutrition Facts : Calories 278 calories, FatContent 4g fat (1g saturated fat), CholesterolContent 129mg cholesterol, SodiumContent 718mg sodium, CarbohydrateContent 25g carbohydrate (2g sugars, FiberContent 1g fiber), ProteinContent 33g protein. Diabetic Exchanges 4 lean meat
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Calories 683 calories per serving
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