Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
Calories: 229 • Fat: 4 g • Carb: 15 g • Fiber: 1 g • Protein: 31 g • Sugar: 2 g
Ingredients:
Lemon Caper Sauce:
For the Fish Sticks:
1 pound Alaskan skinless cod fillet, about 1-inch thick (thawed if frozen)
For the crumbs:
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
Amount Per Serving
1 servings in recipe 		sodium
6.0g 		yogurt
61.25g 		mayonnaise
45.0g 		capers
8.6g 		chives
6.0g 		lemon juice
5.08g 		kosher salt
1.5g 		pepper
0.26g 		spray
0.3g 		egg whites
99.0g 		mustard
15.0g 		lemon
15.37g 		paprika
0.26g 		pepper
0.26g 		panko
108.0g 		old
7.88g 		parsley
1.0g 		paprika
1.05g 		Total Per Serving Total for Recipe
Protein (g) 0.1 2.13 0.0 0.2 0.11 0.02 0.0 0.03 0.0 10.79 0.66 0.17 0.04 0.03 14.42 0.06 0.22 0.15 29.13 29.13
Total Fat (g) 0.02 1.99 35.01 0.07 0.01 0.0 0.0 0.01 0.24 0.17 0.6 0.05 0.03 0.01 5.72 0.13 0.04 0.14 44.23 44.23
Carbohydrates (g) 1.51 2.85 0.14 0.42 0.34 0.44 0.0 0.17 0.06 0.72 0.8 1.43 0.14 0.17 77.74 1.44 0.52 0.59 89.47 89.47
Ash (g) 0.22 0.44 0.18 0.69 0.04 0.01 1.5 0.01 0.0 0.62 0.55 0.05 0.02 0.01 3.1 0.38 0.12 0.07 8.02 8.02
Calories (kcal) 5.82 37.363 309.6 1.978 1.5 1.27 0.0 0.663 2.376 47.52 10.05 4.457 0.751 0.663 426.6 6.856 2.76 3.035 863.261 863.261
Starch (g) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.09 n/a n/a n/a 64.43 n/a n/a n/a 64.53 64.53
Sucrose (g) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.07 0.03 n/a 0.0 n/a 0.0 n/a 0.04 0.01 0.15 0.15
Glucose (dextrose) (g) 0.71 n/a n/a n/a n/a n/a n/a n/a n/a 0.34 0.07 n/a 0.01 n/a 1.97 n/a 0.03 0.03 3.14 3.14
Fructose (g) 0.56 n/a n/a n/a n/a n/a n/a n/a n/a 0.07 0.03 n/a 0.02 n/a 2.66 n/a 0.0 0.07 3.4 3.4
Lactose (g) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.07 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.07 0.07
Maltose (g) 0.1 n/a n/a n/a n/a n/a n/a n/a n/a 0.07 0.0 n/a 0.0 n/a 2.07 n/a 0.0 0.0 2.25 2.25
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0
Water (g) 4.15 53.84 9.77 7.21 5.51 4.61 0.0 0.03 0.0 86.69 12.4 13.68 0.02 0.03 7.03 5.87 0.09 0.1 211.02 211.02
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0
Sugars (g) 1.37 2.85 0.14 0.04 0.13 0.12 0.0 0.0 0.0 0.7 0.13 0.38 0.03 0.0 6.7 0.63 0.07 0.11 13.39 13.39
Galactose (g) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.07 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.07 0.07
Dietary Fiber (g) 0.0 0.0 0.0 0.3 0.2 0.0 0.0 0.1 0.0 0.0 0.5 0.4 0.1 0.1 4.9 0.1 0.3 0.4 7.3 7.3
Calcium (mg) 1.08 74.113 3.15 3.44 3.66 0.356 0.36 1.136 0.0 6.93 8.7 3.996 0.46 1.136 197.64 0.0 14.68 1.859 322.695 322.695
Iron (mg) 0.03 0.03 0.1 0.14 0.12 0.0 0.0 0.08 0.0 0.08 0.23 0.09 0.06 0.08 5.22 0.02 0.98 0.25 7.5 7.5
Magnesium (mg) 1.14 7.35 0.45 2.838 1.2 0.305 0.015 0.504 n/a 10.89 7.35 1.23 0.481 0.504 46.44 n/a 2.49 1.943 85.13 85.13
Phosphorus (mg) 1.98 58.188 11.25 0.86 1.98 0.305 0.0 0.45 n/a 14.85 15.9 2.459 0.897 0.45 178.2 n/a 3.51 3.623 294.901 294.901
Potassium (mg) 22.92 94.938 6.3 3.44 15.6 6.299 0.12 3.273 n/a 161.37 20.7 21.211 6.094 3.273 211.68 n/a 38.05 24.612 639.881 639.881
Sodium (mg) 1.2 28.175 218.7 254.904 0.24 0.051 581.37 0.114 0.177 164.34 170.25 0.307 0.088 0.114 790.56 48.147 4.52 0.357 2263.615 2263.615
Zinc (mg) 0.02 0.36 0.06 0.03 0.03 0.0 0.0 0.0 n/a 0.03 0.1 0.01 0.01 0.0 1.57 n/a 0.05 0.04 2.3 2.3
Copper (mg) 0.011 0.006 0.0 0.032 0.004 0.002 0.0 0.003 n/a 0.02 0.014 0.006 0.002 0.003 0.281 n/a 0.006 0.006 0.395 0.395
Manganese (mg) 0.008 0.0 n/a 0.007 0.008 0.001 0.002 0.015 n/a 0.01 0.063 0.005 0.002 0.015 0.994 n/a 0.105 0.009 1.241 1.241
Selenium (mcg) 0.0 1.3 0.7 0.1 0.0 0.0 0.0 0.0 n/a 19.8 4.9 0.1 0.0 0.0 27.2 n/a 0.3 0.0 54.6 54.6
Vitamin A, IU (IU) 55.98 60.638 0.0 11.868 240.0 1.016 0.0 0.777 0.0 0.0 10.65 3.381 137.111 0.777 0.0 46.886 101.84 553.718 1224.642 1224.642
Retinol (mcg) 0.0 16.538 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 16.538 16.538
Vitamin A, RAE (mcg_RAE) 2.82 16.538 0.0 0.602 12.0 0.051 0.0 0.039 n/a 0.0 0.6 0.154 6.856 0.039 0.0 n/a 5.09 27.689 72.477 72.477
Beta Carotene (mcg) 33.6 3.063 0.0 7.138 144.0 0.152 0.0 0.406 n/a 0.0 4.35 0.461 71.965 0.406 0.0 n/a 53.8 290.63 609.97 609.97
Vitamin E (mg) 0.09 0.04 5.31 0.08 0.01 0.01 0.0 0.0 n/a 0.0 0.05 0.02 0.08 0.0 0.09 n/a 0.07 0.31 6.15 6.15
Vitamin D (IU) n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Lycopene (mcg) 1002.54 0.0 0.0 0.0 0.0 0.0 0.0 0.016 n/a 0.0 0.0 0.0 0.0 0.016 0.0 n/a 3.97 0.0 1006.541 1006.541
Lutein + zeaxanthin (mcg) 0.0 0.0 0.0 0.0 54.96 0.457 0.0 0.533 n/a 0.0 2.7 1.691 34.208 0.533 0.0 n/a 55.3 138.149 288.531 288.531
Tocopherol, beta (mg) 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 0.0 0.04 n/a 0.0 0.0 0.05 0.05
Tocopherol, gamma (mg) 0.01 n/a n/a n/a n/a n/a n/a 0.01 n/a n/a 0.31 n/a 0.01 0.01 0.82 n/a 0.01 0.03 1.22 1.22
Tocopherol, delta (mg) 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.01 n/a 0.0 0.0 0.19 n/a 0.0 0.0 0.21 0.21
Vitamin C (mg) 0.9 0.3 0.0 0.4 2.7 2.3 0.0 0.1 0.0 0.0 0.2 8.1 0.2 0.1 0.0 0.1 1.2 0.7 17.4 17.4
Thiamin (mg) 0.001 0.018 0.005 0.002 0.004 0.002 0.0 0.0 n/a 0.0 0.051 0.006 0.002 0.0 1.048 n/a 0.002 0.007 1.146 1.146
Riboflavin (mg) 0.008 0.086 0.027 0.012 0.008 0.001 0.0 0.001 n/a 0.436 0.005 0.003 0.005 0.001 0.432 n/a 0.012 0.018 1.053 1.053
Niacin (mg) 0.086 0.049 0.005 0.056 0.012 0.005 0.0 0.003 n/a 0.109 0.078 0.015 0.04 0.003 7.16 n/a 0.079 0.161 7.861 7.861
Pantothenic acid (mg) 0.003 0.239 n/a 0.003 0.004 0.005 0.0 n/a n/a 0.188 0.045 0.029 0.005 n/a 0.594 n/a n/a 0.019 1.133 1.133
Vitamin B-6 (mg) 0.009 0.018 0.005 0.002 0.004 0.003 0.0 0.001 n/a 0.01 0.009 0.012 0.01 0.001 0.13 n/a 0.01 0.042 0.265 0.265
Folate (mcg) 0.6 4.288 0.0 1.978 0.84 0.66 0.0 0.026 n/a 3.96 1.05 1.691 0.276 0.026 115.56 n/a 1.8 1.113 133.867 133.867
Vitamin B-12 (mcg) 0.0 0.23 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.09 0.0 0.0 0.0 0.0 0.38 n/a 0.0 0.0 0.69 0.69
Choline (mg) 0.8 9.3 0.3 0.6 0.3 0.3 0.0 0.0 n/a 1.1 3.4 0.8 0.1 0.0 15.8 n/a 1.0 0.5 34.2 34.2
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 88.56 n/a 0.0 0.0 88.56 88.56
Tryptophan (g) 0.001 0.012 n/a n/a n/a n/a 0.0 n/a n/a 0.129 0.002 n/a n/a n/a 0.173 n/a n/a n/a 0.316 0.316
Threonine (g) 0.004 0.086 n/a n/a n/a n/a 0.0 n/a n/a 0.446 0.026 n/a n/a n/a 0.464 n/a n/a n/a 1.025 1.025
Isoleucine (g) 0.003 0.116 n/a n/a n/a n/a 0.0 n/a n/a 0.653 0.023 n/a n/a n/a 0.583 n/a n/a n/a 1.378 1.378
Leucine (g) 0.005 0.214 n/a n/a n/a n/a 0.0 n/a n/a 1.01 0.045 n/a n/a n/a 1.037 n/a n/a n/a 2.311 2.311
Lysine (g) 0.005 0.19 n/a n/a n/a n/a 0.0 n/a n/a 0.802 0.041 n/a n/a n/a 0.464 n/a n/a n/a 1.501 1.501
Methionine (g) 0.001 0.061 n/a n/a n/a n/a 0.0 n/a n/a 0.396 0.012 n/a n/a n/a 0.248 n/a n/a n/a 0.719 0.719
Cystine (g) 0.001 0.018 n/a n/a n/a n/a 0.0 n/a n/a 0.287 0.012 n/a n/a n/a 0.302 n/a n/a n/a 0.621 0.621
Phenylalanine (g) 0.004 0.116 n/a n/a n/a n/a 0.0 n/a n/a 0.683 0.026 n/a n/a n/a 0.713 n/a n/a n/a 1.541 1.541
Tyrosine (g) 0.002 0.11 n/a n/a n/a n/a 0.0 n/a n/a 0.455 0.021 n/a n/a n/a 0.432 n/a n/a n/a 1.021 1.021
Valine (g) 0.004 0.178 n/a n/a n/a n/a 0.0 n/a n/a 0.802 0.03 n/a n/a n/a 0.648 n/a n/a n/a 1.661 1.661
Arginine (g) 0.003 0.061 n/a n/a n/a n/a 0.0 n/a n/a 0.644 0.039 n/a n/a n/a 0.594 n/a n/a n/a 1.341 1.341
Histidine (g) 0.002 0.055 n/a n/a n/a n/a 0.0 n/a n/a 0.287 0.018 n/a n/a n/a 0.324 n/a n/a n/a 0.687 0.687
Alanine (g) 0.005 0.092 n/a n/a n/a n/a 0.0 n/a n/a 0.693 0.026 n/a n/a n/a 0.518 n/a n/a n/a 1.334 1.334
Aspartic acid (g) 0.021 0.172 n/a n/a n/a n/a 0.0 n/a n/a 1.208 0.06 n/a n/a n/a 0.832 n/a n/a n/a 2.292 2.292
Glutamic acid (g) 0.066 0.417 n/a n/a n/a n/a 0.0 n/a n/a 1.535 0.113 n/a n/a n/a 4.45 n/a n/a n/a 6.579 6.579
Glycine (g) 0.003 0.049 n/a n/a n/a n/a 0.0 n/a n/a 0.406 0.036 n/a n/a n/a 0.529 n/a n/a n/a 1.023 1.023
Proline (g) 0.004 0.251 n/a n/a n/a n/a 0.0 n/a n/a 0.436 0.056 n/a n/a n/a 1.48 n/a n/a n/a 2.225 2.225
Serine (g) 0.004 0.135 n/a n/a n/a n/a 0.0 n/a n/a 0.792 0.032 n/a n/a n/a 0.713 n/a n/a n/a 1.675 1.675
Cholesterol (mg) 0.0 7.963 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.315 0.0 0.0 8.278 8.278
Trans Fat (g) n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.002 n/a n/a n/a n/a 0.0 n/a n/a 0.002 0.002
Saturated Fat (g) 0.002 1.286 4.851 0.02 0.001 0.0 0.0 0.003 0.035 0.0 0.038 0.006 0.005 0.003 1.296 0.032 0.001 0.022 7.6 7.6
Phytosterols (mg) 0.42 n/a n/a 4.128 n/a n/a 0.0 0.239 n/a n/a n/a n/a 0.455 0.239 8.64 n/a n/a 1.838 15.959 15.959
Monounsaturated Fat (g) 0.003 0.545 8.114 0.005 0.001 0.0 0.0 0.003 0.167 0.0 0.395 0.002 0.003 0.003 1.102 n/a 0.033 0.013 10.386 10.386
Polyunsaturated (g) 0.008 0.055 20.493 0.026 0.002 0.0 0.0 0.003 0.029 0.0 0.143 0.014 0.022 0.003 2.225 n/a 0.005 0.087 23.114 23.114