Baked Fish Sticks with Yogurt Lime Caper Sauce

For the last few months, I have been participating in a "fish share" through my local farm. Every other week I would go to the farm and pick up anywhere from 1-3 lbs of delicious locally caught New England fish. Some examples of the fish included were salmon, swordfish, and tuna. This particular week was Haddock. 

Haddock is a very mild white fish that is widely caught in New England. The Haddock share this time was about 3 pounds, so I was able to freeze a few portions.

When I was on the phone with my mom the other night, I explained to her that I had no idea what to cook for dinner. I mentioned the Haddock portions I had in the freezer and asked her to help me brainstorm. She came up with the brilliant idea of healthy baked fish sticks!

I have always loved pre-made frozen fish sticks since I was a kid. I'm reluctant to eat them now because of all the weird ingredients in them and the high fat content. When my mom mentioned the idea of making them myself, I thought this was pure genius!

I think ketchup would be a fine dipping sauce for these sticks, however I decided to kick it up a notch with a yogurt lime caper sauce. I ALWAYS have greek yogurt, lemons or limes, mayo and capers in my fridge, so for me this was simple. If you don't have these ingredients, do not worry! The sticks are tasty all by themselves. :)

Haddock contains Omega 3 fatty acids which can help relieve inflammation and prevent heart disease. Haddock also contains the mineral selenium which is known to prevent cancer and diabetes.

Ingredients:

1 lb. Haddock or any other white mild fish (Cod would work well)

1/4 cup light mayo

1 tbsp. Dijon mustard

1/2 lime-juiced

1/2 tsp. salt

1/4 tsp. pepper

1/2 cup crushed cornflakes

1/2 cup panko breadcrumbs

Lime Caper Sauce Ingredients:

1/4 cup non-fat Greek Yogurt

1/8 cup. light mayo

2 tbsp. capers

1/2 lime- juiced

Directions:

1) Preheat oven to 425 degrees and line baking sheet with foil and non-stick cooking spray.

2) Pat fish dry and cut into 2 inch long strips.

3) Sprinkle fish with salt and pepper on both sides.

4) Mix mayo, Dijon, lime juice, salt, and pepper.

5) Combine crushed cornflakes and panko bread crumbs in a bowl.

6) Coat each 2 inch piece of fish in the mayo mixture followed by the bread crumbs.

7) Place each piece of fish on greased baking sheet. Spray top of fish with non-stick cooking spray.

8) Bake for 10-12 minutes or until cooked through.

9) While fish is baking prepare dipping sauce by combining all ingredients in a bowl.

10) Eat and enjoy!