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Fish Sticks with Yogurt Sauce

  •  April 10, 2020

Fish have a healthier type of fat compared to red meat. Let's increase consumption? This preparation is easy and yields a great light snack. Or even the main course in a light meal.

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Protein source and rich in healthy fats such as omega 3 fatty acids.

The ideal is to consume fish at least once a week.

Preferably, the fish should be steamed, grilled or roasted.

That is, no frying.

On longer days, it is worth using canned tuna preserved in water.

Already on festive days, it has its place among the snacks.

This is the idea behind my fish sticks.

That doesn't make it ugly if scaled as a main course in light meals.

The following recipe yields 20 units, with 46 Kcal each.



¼ cup nonfat yogurt
3 tablespoons light mayonnaise
1 tbsp capers
1 tablespoon chopped fresh chives
1 tsp lemon juice
¼ teaspoon salt
1/8 teaspoon ground black pepper


500 g fresh skinless cod fillet
3 egg whites
1 tablespoon Dijon mustard
½ Lemon Juice
1/8 teaspoon paprika
1/8 teaspoon ground black pepper
Spray olive oil

To bread

1 cup of tea flour
2 teaspoons dehydrated parsley
½ teaspoon paprika

Method of preparation


In a bowl, mix all ingredients and set aside.


Preheat oven to 230ºC.
Spray a baking sheet with olive oil spray.
In a bowl, combine egg whites, mustard, lemon, paprika, salt and pepper.
Cut the fish fillets into 7 cm strips.
To bread, mix the dry ingredients in a bowl.
Bread the fish strips with the panco flour mixture.
Distribute them in the baking dish.
Bake for 15 minutes or until golden brown.
Serve with the sauce.

Homemade Fish Sticks with Dill Pickle Tartar Sauce (April 2020)