These healthy baked fish fingers with lemon caper sauce are made from scratch and are quick and easy. Cook them in the oven or in the fryer: directions are provided for both.
Breaded fish fingers with caper and lemon sauce
Firm, meaty cod holds its shape perfectly for making fish sticks when baking or air frying. Once you try homemade fish sticks, you'll never go back to pre-packaged frozen fish sticks! For a crispy, golden, flavorful crust, I combined panko crumbs with a little Old Bay and spices for a faux-fried coating without needing to fry it. Plus, I love dipping food into seasonings and I was happy with how this Creamy Lemon Caper Sauce turned out! You can really taste the fresh chives and lemon, which is the perfect complement to the crispy fish fingers. For more of my favorite seafood recipes, try the Air Fryer Salmon Sandwich, Fish Taco Bowls, and Air Fryer Fish Fingers.
Because it works
- Suitable for children
- Perfect for Lent – a great meatless option
- Healthier than fried – no need for vegetable oil or canola oil, just spray it with olive oil.
- A delicious way to enjoy fish!
Fish fingers ingredients
- What fish are fish sticks made of? Firm white fish is ideal for fish fingers. I used Alaska cod, but halibut, haddock, cod and catfish are other good options. You can use fresh or thawed frozen fish.
- Egg mixture: Three egg whites or two whole eggs, Dijon mustard, lemon juice, paprika, salt, black pepper. You can also add onion powder.
- Bread crumbs: Panko breadcrumbs, Old Bay seasoning, parsley, paprika
What is caper and lemon sauce made of?
This is a healthy, homemade tartar sauce that's perfect for dipping!
- Yogurt: Get fat-free plain Greek yogurt.
- Mayo: You will need three tablespoons of light mayonnaise.
- Capers: Drain the liquid from a tablespoon of capers before adding them to the sauce.
- Chives: Chop the fresh chives.
- Lemon: Squeeze a teaspoon of fresh lemon juice.
- Salt and pepper to season
How to prepare fish sticks
- Fish sauce: Mix all the ingredients for the sauce in a small bowl.
- Preparation of the fish: Cut the cod crosswise into strips two inches long, about an inch wide, and pat the fish dry with paper towels.
- Eggs and breadcrumbs: Combine egg whites, mustard, lemon, paprika, salt and pepper in a medium bowl. Place panko, Old Bay, dried parsley, and remaining paprika in another.
- Dredging the fish: Dip the fish in the egg mixture and then in the breadcrumbs.
- Baking: Place fish sticks on a rimmed or oiled baking sheet and drizzle the tops with olive oil. Cook fish sticks at 450°F for 12 minutes.
How to freeze fish fingers
These healthy fish fingers can be refrigerated for 3 days or frozen for up to 3 months. You can freeze them cooked or raw. First, place them on a baking tray and place the tray in the freezer. Once frozen, transfer the sticks to a zip-lock bag. To cook them from frozen, add about 5-10 minutes to the total cooking time. To reheat cooked sticks directly from frozen, air fry them or bake them until heated through.
What to serve with this homemade fish fingers recipe
Here are some side dish ideas:
Variations
- Spices: If you don't have Old Bay, add more paprika and some garlic powder.
- Egg: I used all egg whites to reduce calories, but using two whole eggs also works.
- Bread crumbs: I prefer panko for crunchy sticks, but regular breadcrumbs will work if that's all you have.
- Accompanying sauce: You could also serve this with tartar sauce, cocktail sauce or ketchup.
- Herbs: Swap chives for dill, tarragon, or parsley.
How can I buy sustainably sourced fish?
While there's nothing like catching your own fish, it's not always possible. Therefore, when purchasing seafood, I always look for sustainable options, whether fresh or frozen. The first time I heard the term “sustainable seafood” was years ago in San Francisco Alaskan seafood cooking demonstration. I learned that unlike many other fish populations around the world, Alaska's fish populations are managed to protect against overfishing, ensuring a healthy, wild, and sustainable harvest. So when I see the Alaskan Seafood label, I know I'm making a sustainable choice.
I also love the Seafood Watch website, which I always refer to before buying fish. It's simple to follow: Type in the name of the fish and you'll see a green, yellow or red dot, as well as suggestions for good alternatives. It's also a great idea to talk to your fishmonger!
More fish recipes you'll love
Product: 4 portions
Portions: 5 sticks plus sauce
OVEN METHOD:
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Combine all dipping sauce ingredients in a small bowl; set aside.
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Preheat oven to 450°F and adjust rack to middle position. Grease a large rimmed baking sheet with oil.
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Cut fish crosswise into strips 2 inches long and about 1 inch wide.
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Combine the egg whites, Dijon mustard, lemon juice, paprika, salt and pepper in a medium bowl.
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In a second bowl, combine the panko crumbs with the Old Bay seasoning, dried parsley, and remaining paprika.
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Dry the fish with paper towels and dip it in the egg mixture, then in the breadcrumbs and place it on the prepared baking tray.
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Brush the top of the fish with oil and cook until the crumbs are golden and the fish is cooked through, about 12 minutes, or until the crumbs are golden and the fish is cooked through.
AIR FRYER METHOD:
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Preheat air fryer to 370F.
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Gradually transfer to the air fryer basket in a single layer and cook until the crumbs are golden brown and the fish is cooked through, 7 to 8 minutes, turning halfway through.
Last step:
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Serving: 5 sticks plus sauce, Calories: 229 kcal, Carbohydrates: 15 G, Protein: 31 G, Fat: 4 G, Saturated fats: 0.5 G, Cholesterol: 63 mg, Sodium: 709 mg, Fiber: 1 G, Sugar: 2 G
