LEMON SAUCE FOR FISH RECIPES 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 SANDWICH | FISH RECIPES | JAMIE OLIVER RECIPES

Fish sandwich | Fish recipes | Jamie Oliver recipes image

These crispy fish finger sarnies are a little bite of heaven, especially with minty mushy peas.

Total Time 15 minutes

Yield 4

Number Of Ingredients 17

Ingredients

4 nice soft wholewheat baps
4 large (halved) or 8 small (roughly 480g in total) flat-fish fillets, such as plaice, lemon sole, megrim, dab skin off, pin-boned, from sustainable sources
1 pinch of cayenne pepper
½ a a mug of plain flour
olive oil
25 g Parmesan cheese
1 punnet of cress
1 lemon
1 medium potato
500 g frozen peas
½ a a bunch of fresh mint
6 cornichons
1 tablespoon baby capers
1 little gem lettuce
250 g fat-free natural yoghurt
¼ of a bunch of fresh flat-leaf parsley
1 lemon

Steps:

Ingredients out • Kettle boiled • Oven at 130°C/250°F/gas ½ • Small lidded pan, high heat • Large frying pan, high heat • Food processor (bowl blade) START COOKING Put the baps into the oven. Slice the potato 0.5cm thick, put it into the small pan, cover with boiling water and the lid and bring to the boil. On a sheet of greaseproof paper, season the fish with sea salt, black pepper and the cayenne, then sprinkle over the flour to coat. Pour 2 tablespoons of oil into the frying pan and add the fish. Cook until golden, finely grating the Parmesan over the top when you flip it over. Tip the frozen peas into the pan with the potato, then rip in the leafy top half of the mint and replace the lid. Put the cornichons, capers, lettuce and yoghurt into the processor. Tear in the top leafy half of the parsley, squeeze in the lemon juice, then whiz up, season to taste and pour into a bowl. Drain the peas and potatoes, purée in the processor and season to taste. When the fish is perfect, get the baps out of the oven and serve with the peas, tartare sauce, pinches of cress and lemon wedges.

Nutrition Facts : Calories 665 calories, FatContent 17.8 g fat, SaturatedFatContent 5.4 g saturated fat, ProteinContent 50 g protein, CarbohydrateContent 71.4 g carbohydrate, SugarContent 14.4 g sugar, SodiumContent 1.4 g salt, FiberContent 15.2 g fibre

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