This post may contain affiliate links. Read my disclosure policy.

These healthy, Baked Fish Sticks with Lemon Caper Sauce are created from scratch and so quick and simple. Bake them within the oven or the air fryer – directions are provided for each.

Breaded Fish Sticks with Lemon Caper Sauce

Firm, meaty cod fish holds its shape perfectly for making fish sticks during baking or air frying. Once you are attempting homemade fish sticks, you’ll never return to prepackaged frozen fish sticks again! To get a crisp, golden, flavorful crust, I combined panko crumbs with slightly Old Bay and spices to get a faux-fried coating without having to deep fry. Also, I really like dipping my food in condiments and was blissful with how this creamy lemon caper sauce turned out! You’ll be able to really taste the fresh chives and lemon, which is the right complement to the crispy fish sticks. For more of my favorite fish recipes, try my Air Fryer Salmon Sandwich, Fish Taco Bowls, and Air Fryer Fish Sticks.

Why This Works

• Kid Friendly
• Perfect for Lent – an awesome meat-free option
  
• Healthier than fried – no need for vegetable oil or canola oil, just spritz it with olive oil.
  
• Delicious solution to enjoy fish!

Fish Sticks Ingredients

• What fish are fish sticks manufactured from? Firm white fish works best for fish sticks. I used Alaskan cod, but halibut, haddock, pollock and catfish are other good options. You need to use fresh or thawed frozen fish.
• Egg Mixture: Three egg whites or two whole eggs, Dijon mustard, lemon juice, paprika, salt, black pepper. You may also add onion powder.
• Breadcrumbs: Panko breadcrumbs, Old Bay seasoning, parsley, paprika

What’s lemon caper sauce manufactured from?

It is a healthy, homemade tartar sauce, perfect for dipping!

• Yogurt: Get fat-free plain Greek yogurt.
• Mayo: You’ll need three tablespoons of sunshine mayonnaise.
• Capers: Drain the liquid from a tablespoon of capers before adding them to the sauce.
• Chives: Mince fresh chives.
• Lemon: Squeeze a teaspoon of fresh lemon juice.
• Salt and Pepper for seasoning

Tips on how to Make Fish Sticks

1. Dipping Sauce for Fish: Stir all of the ingredients for the dipping sauce in a small bowl.
2. Fish Prep: Slice the cod crosswise into two-inch long strips, about an inch wide, and pat the fish dry with paper towels.
3. Eggs and Bread Crumbs: Mix the egg whites, mustard, lemon, paprika, salt, and pepper in a medium bowl. Put the panko, Old Bay, dried parsley, and remaining paprika in one other.
4. Dredge the Fish: Dip the fish into the egg mixture after which the crumbs.
5. Bake: Place the fish sticks on a rimmed baking sheet or sprayed with oil and spray the tops with olive oil. Bake the fish sticks at 450°F for 12 minutes.

dipping sauce

Tips on how to Freeze Fish Sticks

These healthy fish sticks may be refrigerated for 3 days or frozen for as much as 3 months. You’ll be able to either freeze them cooked or uncooked. First, lay them on a baking sheet and put the tray within the freezer. Once frozen, transfer the sticks to a zip-locked bag. To cook them from frozen, add about five to 10 minutes to the entire baking time. To reheat cooked sticks straight from frozen, air fry or bake them until heated through.

What to Serve with this Homemade Fish Stick Recipe

Below are some side dish ideas:

Variations

• Spices: If you happen to don’t have Old Bay, add more paprika and a few garlic powder.
• Eggs: I used all egg whites to cut back the calories, but using two whole eggs works too.
• Breadcrumbs: I prefer panko for crispy sticks, but regular breadcrumbs will work if that’s all you’ve.
• Dipping Sauce: You can also serve thi with tartar sauce, cocktail sauce, or ketchup.
• Herbs: Swap the chives for dill, tarragon, or parsley.

How do I purchase sustainably sourced fish?

Although there’s nothing like catching your personal fish, that’s not at all times possible. So, when purchasing seafood, I at all times search for sustainable options, whether it’s fresh or frozen. The primary time I heard the term “sustainable seafood” was years ago in San Francisco at an Alaska Seafood cooking demonstration. I learned that unlike lots of the world’s other fish populations, Alaska’s are managed for cover against overfishing, ensuring a healthy, wild, and sustainable harvest. So, after I see the Alaskan Seafood label, I do know I’m making a sustainable alternative.

I also love the Seafood Watch website, which I at all times seek advice from before purchasing fish. It’s easy to follow – type within the name of the fish, and it gives you a green, yellow, or red dot, plus suggestions for good alternatives. It’s also an awesome idea to consult with your fishmonger!

More Fish Recipes You’ll Love

Prep: 15 minutes mins

Cook: 15 minutes mins

Total: 30 minutes mins

Yield: 4 servings

Serving Size: 5 sticks plus sauce

OVEN METHOD:

• Mix all of the ingredients for the dipping sauce in a small bowl; put aside.

• Preheat the oven to 450°F and adjust the rack to the middle position. Spray a big rimmed baking sheet with oil.

• Slice the fish crosswise into 2-inch long strips, about 1-inch wide.

• Mix egg whites, Dijon mustard, lemon juice, paprika, salt and pepper in a medium bowl.

• In a second bowl mix the Panko crumbs with Old Bay seasoning, dried parsley and remaining paprika.

• Pat fish dry with paper towels and dip the fish into the egg mixture, then into crumbs and place on the prepared baking sheet.

• Spray the highest of the fish with oil and bake 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:

• Preheat the air fryer to 370F.

• In batches, transfer to the air fryer basket in a single layer and cook until the crumbs are golden and the fish is cooked through, 7 to eight minutes, turning halfway.

Last Step:

Please leave a rating and comment letting us understand how you liked this recipe! This helps our business to thrive and proceed providing free, high-quality recipes for you.

Serving: 5 sticks plus sauce, Calories: 229 kcal, Carbohydrates: 15 g, Protein: 31 g, Fat: 4 g, Saturated Fat: 0.5 g, Cholesterol: 63 mg, Sodium: 709 mg, Fiber: 1 g, Sugar: 2 g