Baked Cod Fish Sticks Recipe with Creamy Lemon Sauce

fish sticks recipe

I’m not a crazy fan of fish, but this baked cod fish sticks recipe is delicious, easy to make and I’m in love with the creamy lemon sauce!

Most of the frozen fish stick varieties you buy at the store have been deep fried and are so greasy, and have a lot of questionable ingredients.

This recipe includes simple seasonings and panko bread crumbs for the crispy outer coating.

The sauce is what really makes these fish sticks shine! Have you ever tried capers? I must admit I hadn’t been introduced to these little green balls of flavor until about 5 years ago.

Capers fish sticks sauce

What are capers?

Capers are the unriped green buds of a prickly bush called capparis spinosa that grows wild across the Mediterranean and parts of Asia. Capers are either cured in salt or pickled in brine, which gives them their trademark savory, briny flavor.

The taste of a caper is like the lemony tang and brininess of green olives, (which I love), but with a smack of tartness. It’s a salty, savory flavor that really adds flavor and goodness to so many dishes.

If you haven’t tried them, pick a jar up at the grocery store next time you go and give it a whirl.

Creamy Lemon Sauce Ingredients

  • ½ cup Greek yogurt or sour cream
  • 6 TB mayonnaise
  • 3 TB capers, drained
  • 2 TB chives, minced
  • 1 tsp lemon juice

Lemon Sauce Instructions

To prepare sauce, mix ½ cup yogurt, 6 TB mayonnaise, 3 TB capers, 1 TB chives, 1 tsp. lemon juice, 1/2 tsp. salt, 1/4 tsp. pepper in a bowl.

Fish Sticks Ingredients

  • 1/2 tsp. salt
  • ⅛ tsp. plus black pepper
  • 1 1/2 TB lemon juice
  • 16 oz cod
  • 3 egg whites
  • 1 TB Dijon mustard
  • ½ tsp. paprika
  • 1 cup panko bread crumbs
  • ½ TB Old Bay seasoning
  • 2 tsp. parsley flakes
  • cooking spray (I like to use avacado oil spray)

Fish Sticks Instructions

1- Preheat oven to 450F.

2- Line a baking sheet with foil and spray with avacado oil cooking spray or cooking spray of your choice.

3-Slice cod into fish-stick sized (2-inch) shapes. Pat dry.

4- Mix 3 egg whites, 1 TB mustard, ½ lemon’s worth of lemon juice, ½ tsp. paprika, ¼ tsp. salt, ⅛ tsp. pepper and mix in a bowl.

5- In another bowl, mix 1 cup panko, ½ TB Old Bay seasoning, 2 tsp. parsley flakes, ⅛ tsp. paprika.

6- Coat fish sticks with egg white mixture, then coat with panko mixture. Place on baking sheet.

7- Spray fish sticks with cooking spray and bake until browned and cooked through, about 12 minutes.

8- To serve, drizzle fish with lemon sauce and enjoy!

10- Serve with salsa or a garnish of chives.

Baked Cod Fish Sticks Recipe with Creamy Lemon Sauce

fish sticks recipe
This baked cod fish Sticks recipe is one of my favorite ways to cook fish. The yummy lemon sauce really makes this entree shine!
  • Prep Time18 min
  • Cook Time12 min
  • Total Time30 min
  • Yield4 servings

INGREDIENTS

Creamy Lemon Sauce Ingredients

    • ½ cup Greek yogurt or sour cream
    • 6 TB mayonnaise
    • 3 TB capers, drained
    • 2 TB chives, minced
    • 1 tsp lemon juice

Fish Sticks Ingredients

    • 1/2 tsp. salt
    • ⅛ tsp. plus black pepper
    • 1 1/2 TB lemon juice
    • 16 oz cod
    • 3 egg whites
    • 1 TB Dijon mustard
    • ½ tsp. paprika
    • 1 cup panko bread crumbs
    • ½ TB Old Bay seasoning
    • 2 tsp. parsley flakes
    • cooking spray (I like to use avacado oil spray)

INSTUCTIONS

Sauce Instructions

1

To prepare sauce, mix ½ cup yogurt, 6 TB mayonnaise, 3 TB capers, 1 TB chives, 1 tsp. lemon juice, 1/2 tsp. salt, 1/4 tsp. pepper in a bowl.

 

Fish Sticks Instructions

2

1- Preheat oven to 450F.

2- Line a baking sheet with foil and spray with avacado oil cooking spray or cooking spray of your choice.

3-Slice cod into fish-stick sized (2-inch) shapes. Pat dry.

4- Mix 3 egg whites, 1 TB mustard, ½ lemon’s worth of lemon juice, ½ tsp.

paprika, ¼ tsp. salt, ⅛ tsp. pepper and mix in a bowl.

5- In another bowl, mix 1 cup panko, ½ TB Old Bay seasoning, 2 tsp. parsley flakes, ⅛ tsp. paprika.

6-Coat fish sticks with egg white mixture, then coat with panko mixture. Place on baking sheet.

7- Spray fish sticks with cooking spray and bake until browned and cooked through, about 12 minutes.

8- To serve, drizzle fish with lemon sauce and enjoy!

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Jan Howell

Whether it’s a new recipe, a fun craft, or some handy tips for your garden and home, I hope to empower and inspire you with skills that you can use to create joy, improved health, and to do it in a simple way.

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