Photo: Parmesan Fish Sticks Recipe
Directions
Fish sticks
Ingredients
- 1 (18-ounce) center-cut salmon fillet, about 9 by 4 inches, skinned
- 1/2 cup all-purpose flour
- 1/2 teaspoon fine sea salt
- 1/4 teaspoon freshly ground black pepper
- 3 egg whites
- 1 cup grated Parmesan
- 1 cup seasoned bread crumbs
- Olive oil, for drizzling
Dipping Sauce
- 1/3 cup reduced fat mayonnaise
- 1/3 cup lowfat plain yogurt
- 1 tablespoon Dijon mustard
- 1 tablespoon chopped fresh parsley or chives
For the Fish Sticks:
Preheat the oven to 450 degrees F.
Rinse the salmon fillet and pat dry with paper towels. Cut the fish in half to make 2 fillets each about 4 by 4 1/2-inches in size. Starting on the longest edge, slice the fillets into 1/2-inch pieces. Lay the widest pieces, from the center, cut side down, and slice in half lengthways so all the pieces are equally about 1/2 by 1/2 by 4 1/2-inches in size.
Place the flour in a medium bowl and season with the salt and pepper. Place the egg whites in another bowl and beat until frothy, about 30 seconds. Combine the Parmesan and bread crumbs in a third bowl.
Coat the salmon pieces in the seasoned flour and pat to remove any excess flour. Dip the floured salmon in the egg whites and then into the Parmesan mixture, gently pressing the mixture into the fish. Place the breaded salmon pieces on a liberally oiled baking sheet. Drizzle lightly with the olive oil. Bake for 15 to 20 minutes until golden brown.
For the Dipping Sauce:
Mix the mayonnaise, yogurt, Dijon mustard, and parsley (or chives, if using) in a small dipping bowl.
Arrange the fish sticks on a serving platter and serve with the dipping sauce.
Cook's Note: The fish sticks can also be dipped in ketchup, marinara sauce, pesto, ranch dressing or vinaigrette
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By JMompoint
Boston, MA
on February 08, 2012
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This is a really great dish and I love the technique for breading. I used chicken breast instead of fish and it came out beautifully. I made this for a party and it was a hit! Defintely use this as my default no-fry method!
By LizWaz
East Coast
on January 21, 2012
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This recipe is so easy and delicious. I use wild-caught cod instead of salmon because the kids love the flakey white meat inside. But it's not just for kids -- everyone loves these fish sticks -- they blow away anything you'll find in the freezer section. They bake up crispy, crunchy, and the cheese (use parm or romano, they both work adds just the right amount of saltiness. Thanks for an easy way to make healthy food for my family!
By SouthTX Foodie
Harlingen, TX
on August 27, 2011
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Very delicious! I used some wild Alaskan sockeye salmon & tilapia. Instead of breadcrumbs, I used panko & seasoned with some salt, pepper, garlic powder, dried basil, dried oregano, & dried thyme. My 16-month old enjoyed them, too, especially since she likes to be "independent" by eating finger foods!
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