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The Recipe That Will Make You Love Cod Again: Healthy Fish Sticks & Caper Lemon Yogurt Dip

Updated: Jan 19, 2020

How many times do we stare at our children's, niece's, nephew's, etc. foods and think..."DANG, I wish I could have some of that {insert kid food here}?

Maybe you're the type to say, "I'm too tired to cook for myself, so hell with it, I am HAVING that mac and cheese!". But if you're reading this post, chances are you are trying NOT to give in to that voice and would LOVE a healthy alternative for yourself... A GROWN A** ADULT!

That's right! It turns out, you CAN have your kids' food and eat it, too, starting with these FISH STICKS! Step up your Cod game and make your kids jealous for once!

Recipe shown with Shredded Red Cabbage and Jalapeno Slaw and Jasmine Rice


Caper & Lemon Yogurt Dip:

· 1 7-oz. container Plain 2% Fat Unsweetened Greek yogurt

· 1 Tbsp. light mayo or avocado mayo

· 1 Tbsp. capers {and maybe a little more if you really like them!}

· 1 Tbsp. fresh chopped chives or 2 tsp dried

· Squeeze of half a lemon fresh juice

· Sea salt & black pepper to taste

Fish Sticks:

· 1 lb. Wild Caught Cod fillets, about 1-inch thick {thawed out first if frozen}

· 3 large egg whites

· 1 Tbsp. Dijon mustard

· Squeeze of half a lemon fresh juice

· 1/8 teaspoon paprika

· 1/8 teaspoon black pepper


· 1 cup whole wheat Panko crumbs

· 1-1/2 tsp. Old Bay seasoning or Chili Lime Seasoning {Trader Joe's sells it!}

· 2 tsp. dried parsley

· 1/2 tsp. paprika

Click HERE to print it and add to your recipe book!


1. Preheat oven to 450F degrees with rack in the center of your oven.

2. Cover a large baking sheet with parchment paper, or aluminum foil and a light spritz of cooking spray (we love this oil mister).

3. Dry cod fish with a paper towel. Slice into 2" x 1" strips. They do not need to be perfect.

4. In a medium bowl, combine all the other fish stick ingredients: egg whites, Dijon, lemon juice, paprika, and black pepper.

5. In another bowl, combine all Breading ingredients.

6. Dip fish strips first into egg white mixture, then roll in the Breading mixture until evenly coated. Again, this does not need to be perfect. Place each strip spaced about 1" apart on the baking sheet.

7. Give fish a quick spritz of cooking spray {I even like coconut oil spray for this, as it adds a nice tropical flavor, otherwise, any cooking spray will do}. Bake about 12 minutes, or until the breading is golden brown and fish is cooked through {fish will be flaky}.

8. While the fish is baking, combine ingredients for the dipping sauce, and set aside in the fridge until ready to serve.

Serving Size = 5 sticks {makes about 4 servings = 4 oz. of fish each}

Serving Suggestion Pictured: Pair this meal with cooked rice and a slaw made of 1/2 a red cabbage, two jalapenos finely chopped, salt, pepper, garlic, onion powder, extra virgin olive oil, and red wine vinegar.


{Nutrition Facts obtained using an app-based nutritional calculator and are for approximate reference only - applies only to fish sticks and dip}

Serving Size: 5 fish sticks (4 oz. fish) & about 2 tbsp. dip | Calories: 211 g | Fat: 2.5 g | Sat. Fat.: 0.5 g | Monounsat. Fat: 0 g | Cholesterol: 72 mg | Sodium: 682 mg | Carbs: 15 g | Fiber: 0.5 g | Sugar: 3 g | Protein: 31 g


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