FISH WITH LEMON CAPER 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

FISH WITH LEMON, BUTTER, CAPER SAUCE RECIPE - FOOD.COM

Fish With Lemon, Butter, Caper Sauce Recipe - Food.com image

I've been making this "sauce" to serve over fish for years. I like it over simple pan fried fish, but you could serve it over crumbed fish too.

Total Time 13 minutes

Prep Time 5 minutes

Cook Time 8 minutes

Yield 4 serving(s)

Number Of Ingredients 8

Ingredients

4 fish fillets, your choice (tonight I have shark)
1/4 cup all-purpose flour
salt and pepper
1/4 cup butter
2 tablespoons lemon juice
1 teaspoon lemon zest
2 tablespoons capers
2 tablespoons chopped fresh parsley

Steps:

Combine the flour, salt and pepper. Coat the fish in the seasoned flour, shaking off the excess flour. Heat half the butter to foaming over medium high heat in a heavy based pan.
Cook the fish to your liking and remove to serving plates.
Add the remaining butter, juice, zest, capers and parsley. Heat for a minute then serve over the fish sharing the capers between the plates.

Nutrition Facts : Calories 323, FatContent 13.2, SaturatedFatContent 7.6, CholesterolContent 129.5, SodiumContent 350.9, CarbohydrateContent 7, FiberContent 0.5, SugarContent 0.3, ProteinContent 42.2

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