Receta Healthy Baked Fish Sticks with Lemon Caper Sauce

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Ingredientes

  • Calories: 229 • Fat: 4 g • Carb: 15 g • Fiber: 1 g • Protein: 31 g • Sugar: 2 g
  • Sodium: 709 mg • Cholesterol: 63 g
  • Ingredients:
  • Lemon Caper Sauce:
  • 1/4 cup fat free plain Greek yogurt
  • 3 tablespoons light mayonnaise
  • 1 tablespoon drained capers
  • 1 tablespoon fresh minced chives
  • 1 teaspoon fresh lemon juice
  • 1/4 teaspoon kosher salt
  • 1/8 teaspoon black pepper
  • For the Fish Sticks:
  • cooking spray (I use a mister)
  • 1 pound Alaskan skinless cod fillet, about 1-inch thick (thawed if frozen)
  • 3 large egg whites
  • 1 tablespoon Dijon mustard
  • 1/2 lemon, squeezed
  • 1/8 teaspoon paprika
  • 1/8 teaspoon black pepper
  • For the crumbs:
  • 1 cup plain Panko crumbs
  • 1 1/2 teaspoons Old Bay seasoning
  • 2 teaspoons dried parsley flakes
  • 1/2 teaspoon paprika

Nutrition Facts

Amount Per Recipe %DV
Recipe Size 381g
Calories 863  
Calories from Fat 390 45%
Total Fat 44.23g 55%
Saturated Fat 7.6g 30%
Trans Fat 0.0g  
Cholesterol 8mg 3%
Sodium 2264mg 94%
Potassium 640mg 18%
Total Carbs 89.47g 24%
Dietary Fiber 7.3g 24%
Sugars 13.39g 9%
Protein 29.13g 47%
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