SAUCES FOR FISH STICKS RECIPES

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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

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

CRUNCHY FISH STICKS WITH TARTAR SAUCE RECIPE - GRACE ...



Crunchy Fish Sticks with Tartar Sauce Recipe - Grace ... image

Inspiring Idea Michael Schlow of Radius in Boston uses potato flakes from a box in place of bread crumbs to form a supercrispy crust for cod fillets.Quick Take Grace Parisi dredges cod strips in flour and potato flakes to create crunchy fish sticks, which she serves with a chunky sun-dried-tomato tartar sauce. More Quick Fish Recipes

Provided by Grace Parisi

Total Time 30 minutes

Yield 6

Number Of Ingredients 14

1/2 cup mayonnaise
4 oil-packed sun-dried tomatoes, finely chopped
3 sweet gherkins, finely chopped
2 tablespoons finely chopped red onion
2 tablespoons finely chopped dill
1 teaspoon fresh lemon juice, plus wedges, for serving
Salt
Cayenne pepper
2 large eggs
2 tablespoons water
3/4 cup all-purpose flour
1 cup instant potato flakes
1 3/4 pounds cod fillets, cut into 4-by-3/4-inch strips
Vegetable oil, for frying

Steps:

  • In a small bowl, combine the mayonnaise with the sun-dried tomatoes, gherkins, red onion, dill and lemon juice. Season the tartar sauce with salt and cayenne.
  • In a shallow bowl, whisk the eggs with the water. In another shallow bowl, mix 1/2 cup of the flour with salt and cayenne. In a third shallow bowl, combine the potato flakes with the remaining 1/4 cup of flour and season with salt and cayenne. Line a baking sheet with wax paper and another one with paper towels.
  • Working in batches, dredge the cod in the flour, tapping off the excess. Dip the cod in the egg, allow any excess to drip back into the bowl, then coat the cod in the potato flakes, pressing to help them adhere. Transfer the cod to the wax paper–lined baking sheet.
  • In a large, deep skillet, heat 1 1/2 inches of oil to 325°. Working in 2 batches, fry the cod in the hot oil, turning once, until deep golden and crispy, about 3 minutes. Using a slotted spoon, transfer the fish to the paper towel–lined baking sheet and sprinkle lightly with salt. Repeat with the remaining fish. Serve immediately with the tartar sauce and lemon wedges.

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