Dinner for 4

Baked Fish Sticks

Name: Baked Fish Sticks
Total time: 30 min
Yield: 4 servings
Cuisine: American
Ingredients: 1/4 cup fat free plain greek yogurt; 3 tbsp light mayonnaise; 1 tbsp drained capers; 1 tbsp fresh minced chives; 1 tsp fresh lemon juice; 1/4 tsp kosher salt; 1/8 tsp black pepper; olive oil spray; 1 lb alaskan skinless cod fillet; 3 large egg whites; 1 tbsp dijon mustard; 1/2 lemon; 1/8 tsp paprika; 1/4 tsp kosher salt; 1/8 tsp black pepper; 1 cup plain or gluten-free panko crumbs; 1 1/2 tsp old bay seasoning; 2 tsp dried parsley flakes; 1/2 tsp paprika

Cod strips get coated in seasoned panko and baked until crisp, then served with a cool yogurt-caper dipping sauce.

$2.33per serving $$

30 minstart to table

4servings

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Ingredients

1/4 cup fat free plain greek yogurt
3 tbsp light mayonnaise
1 tbsp drained capers
1 tbsp fresh minced chives
1 tsp fresh lemon juice
1/4 tsp kosher salt
1/8 tsp black pepper
olive oil spray
1 lb alaskan skinless cod fillet
3 large egg whites
1 tbsp dijon mustard
1/2 lemon
1/8 tsp paprika
1/4 tsp kosher salt
1/8 tsp black pepper
1 cup plain or gluten-free panko crumbs
1 1/2 tsp old bay seasoning
2 tsp dried parsley flakes
1/2 tsp paprika

Steps

Heat the oven to 425 F and line a large baking sheet with oil spray.
Whisk the yogurt, mayonnaise, capers, chives, lemon juice, salt, and pepper in a small bowl.
Cut the cod into strips and pat them dry.
Whisk the egg whites, mustard, lemon juice, paprika, salt, and pepper in a shallow bowl.
Mix the panko, Old Bay, parsley, and paprika in another shallow bowl.
Dip each cod strip in the egg mixture, coat it with panko, and place it on the baking sheet.
Spray the strips with oil and bake for 12 to 15 minutes, until crisp and 145 F inside.

Main ingredient on sale this week? See what to make with white fish (tilapia, cod, haddock) on sale.