I have been wanting to make some kind of oven baked fish stick for some time now.  I finally buckled down and did some research, looked through several versions, and, in the end, created by own recipe.  I thought these had a great balance of spice, tang, and crispiness . . . yet still kept the calories in check.  I used Panko bread crumbs (which are found in most grocery stores), but you could easily use a whole wheat bread crumb or, if you’re trying to eat gluten free, you can use crushed Rice Chex.  I served these with a side of sweet potato fries (oven baked, of course!) and found this to be a lovely dinner for me and my man.

Oven Baked Fish Sticks

1 T. nonfat greek yogurt
1 T. fresh lime juice
1/8 tsp. onion powder
1/8 tsp. black pepper
1/2 tsp. salt
1/2 tsp. paprika
1/2 tsp. lemon-pepper seasoning
1/3 cup dry bread crumbs (I used Panko)
8 oz. cod fillets, cut into 1-inch strips
Butter-flavored cooking spray

Place first 7 ingredients a shallow bowl.  Mix to combine.

Combine bread crumbs in another shallow blow.  Dip fish in the yogurt mixture then roll in the crumb mixture.

Place on a baking sheet coated with cooking spray. (I like to place a sheet of foil on my backing sheet and then coat with cooking spray.  This makes clean-up MUCH easier.)  Spritz fish sticks with butter-flavored spray.  Bake at 400° for 10-12 minutes or until fish flakes easily with a fork, turning once. 

Serves 2.

Nutritional Information (Per Serving)
Calories:  161.5
Protein:  27g
Carbs:  9g
Fat:  1.1g (0.1g)
Fiber:  0.4g
Sugars:  1.1g