Dinner for 4

Baked Fish Sticks

Name: Baked Fish Sticks
Total time: 30 min
Yield: 4 servings
Cuisine: American
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

$10.04for 430 minServes 4

Cod strips get coated in seasoned panko and baked until crisp, then served with a cool yogurt-caper dipping sauce.

Photo: skinnytaste.com

What it costs

Pick your city to see which ingredients are on sale

Ingredient	Amount	Cost
	Sour cream, 2.25 oz$0.14/oz typical	2.25 oz	$0.30Typical price
	Capers, 0.25 oz$0.45/oz typical	0.25 oz	$0.14Typical price
	Mint, a little$1.99 each typical	a little	$0.12Typical price
	Juice, a little$0.04/oz typical	a little	$0.01Typical price
	White fish (tilapia, 1 lb$6.99/lb typical	1 lb	$6.99Typical price
	Eggs, 3$0.30 each typical	3	$0.90Typical price
	Lemons and limes, 0.5$0.60 each typical	0.5	$0.30Typical price
	Bread crumbs, 4 oz$0.14/oz typical	4 oz	$0.56Typical price
Total for the servings shown		$10.04

Swaps

Swap white fish (tilapia for salmon filletsabout $3.00/lb more at typical prices
Swap sour cream for yogurtabout $0.02/oz less at typical prices
Swap bread crumbs for stuffing mixabout $0.16/oz more at typical prices

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.

30 minstart to table
Mediumdifficulty
4servings as written
$$typical cost tier

American High-protein Budget Family Appetizers Lunches Dinners Snacks Back to school

Typical price

$2.51 per serving$10.04 for 4

City Store

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.

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.

Main ingredient on sale this week? See what to make with white fish (tilapia, cod, haddock) on sale.