Dinner for 4
Baked Fish Sticks
Cod strips get coated in seasoned panko and baked until crisp, then served with a cool yogurt-caper dipping sauce.
$10.04for 4 servings
$2.51 per serving$10.04 for 4
Typical price: Salefork's estimate of an everyday US shelf price for each ingredient. Pick your city to price it from this week's ad.
Photo: skinnytaste.com
- 30 minstart to table
- Mediumdifficulty
- 4servings as written
- $$typical cost tier
AmericanHigh-proteinBudgetFamilyAppetizersLunchesDinnersSnacksBack to school
What it costs
Pick your city to see which ingredients are on sale
| Ingredient | Amount | Cost |
|---|---|---|
| Sour cream or plain yogurt$0.14/oz typical | 2.25 oz | $0.30Typical price |
| Capers, kimchi, sauerkraut, pickled things$0.45/oz typical | 0.25 oz | $0.14Typical price |
| Mint, dill, rosemary, thyme and other fresh herbs$1.99 each typical | a little | $0.12Typical price |
| Juice, soda and mixers$0.04/oz typical | a little | $0.01Typical price |
| White fish (tilapia, cod, haddock)$6.99/lb typical | 1 lb | $6.99Typical price |
| Eggs$0.30 each typical | 3 | $0.90Typical price |
| Lemons and limes$0.60 each typical | 0.5 | $0.30Typical price |
| Bread crumbs$0.14/oz typical | 4 oz | $0.56Typical price |
| Total for the servings shown | $10.04 | |
Pantry staples you likely have
Mustard, mayo, ketchupSalt and pepperOlive and cooking oilDried spices (cumin, paprika, chili powder, oregano)Dried herbs, spices and seasoning blends
Not included in the cost.
Ingredients
- 1/4 cup fat free plain greek yogurt
- 3 tbsp light mayonnaise
- 1 tbsp drained capers
- 1 tbsp fresh minced chives
- 1 tsp fresh lemon juice
- 1/4 tsp kosher salt
- 1/8 tsp black pepper
- olive oil spray
- 1 lb alaskan skinless cod fillet
- 3 large egg whites
- 1 tbsp dijon mustard
- 1/2 lemon
- 1/8 tsp paprika
- 1/4 tsp kosher salt
- 1/8 tsp black pepper
- 1 cup plain or gluten-free panko crumbs
- 1 1/2 tsp old bay seasoning
- 2 tsp dried parsley flakes
- 1/2 tsp paprika
Steps
- Heat the oven to 425 F and line a large baking sheet with oil spray.
- Whisk the yogurt, mayonnaise, capers, chives, lemon juice, salt, and pepper in a small bowl.
- Cut the cod into strips and pat them dry.
- Whisk the egg whites, mustard, lemon juice, paprika, salt, and pepper in a shallow bowl.
- Mix the panko, Old Bay, parsley, and paprika in another shallow bowl.
- Dip each cod strip in the egg mixture, coat it with panko, and place it on the baking sheet.
- Spray the strips with oil and bake for 12 to 15 minutes, until crisp and 145 F inside.
Swaps
- White fish (tilapia, cod, haddock) for Salmon filletsabout $3.00/lb more at typical prices
- Sour cream or plain yogurt for Yogurtabout $0.02/oz less at typical prices
- Bread crumbs for Stuffing mixabout $0.16/oz more at typical prices
Main ingredient on sale this week? See what to make with white fish (tilapia, cod, haddock) on sale.
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