Parmesan Fish Sticks

Recipe courtesy Giada De Laurentiis, 2008

Show: Everyday ItalianEpisode: Healthy Snacks

Rated: 5 stars out of 5Rate itRead users' reviews (43)

RECIPE
COMMENTS & REVIEWS(43)

Cook Time:
17 min
Level:
Easy
Yield:
4 to 6 servings

Times:

Prep: 4 min
Inactive Prep: --
Cook: 17 min
Total:: 21 min

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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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Comments & Reviews

recipe Parmesan Fish Sticks
Karen Brockport, NY 10-24-2009
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Swordfish substitution!
Rated: 5 stars out of 5

My husband doesn't like salmon, so I have made this using sword fish steaks. Just be sure they are nice and thick. They work... perfectly! This recipe takes very little time, and truly turns out deliciously. On occasion I have skipped the egg white wash and flour and just drizzled the plain sliced swordfish with olive oil and then applied the breadcrumbs. They taste delicious, but not as crunchy as the flour and eggwash version. With either method, I drizzle a baking sheet with oil, and preheat it the pan in the oven for a few minutes. When the pan is hot, place the fish on the pan and they start to sizzle immediately. Read more
recipe Parmesan Fish Sticks
Jennifer Emmaus, PA 10-23-2009
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Excellent Salmon Recipe
Rated: 5 stars out of 5

Delicious, delicious!! I decided to just keep my salmon filets whole, instead of making fishsticks - worked very well. This... is a keeper on the menu!Read more
recipe Parmesan Fish Sticks
Alina Greenlawn, NY 10-22-2009
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Good recipe
Rated: 4 stars out of 5

I thought it was a pretty tasty dish. Needed a little bit more spice..
recipe Parmesan Fish Sticks
Gretchen Louisville, KY 10-08-2009
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very good and quite easy!
Rated: 5 stars out of 5

I love how this recipe uses everyday stuff you have on hand, as long as you have the fish. VERY yummy and quick!
recipe Parmesan Fish Sticks
Rosemary Malvern, PA 10-03-2009
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Salmon slam dunk
Rated: 5 stars out of 5

If I would have told my husband that I was making fish sticks for dinner, he would have cringed with thoughts of oily... fish-less sticks that come from the frozen food aisle at the supermarket. So, of course I didn't tell him, kicked him out of the kitchen and surprised him with your crunchy, flavorful and hearty parmesan fish sticks. He eats fancy business dinners all the time and was still impressed! Read more
recipe Parmesan Fish Sticks
Payal Boulder, CO 10-02-2009
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Parmesan Fish Sticks
Rated: 5 stars out of 5

I tried this recipe with Catfish, and also I added some Panko breadcrumbs along with the seasoned breadcrumbs and cheese... mixture.These really turned out fantastic, they were crispy,crunchy and healthy. Its a keeper!! I and my husband enjoyed these a lot; will surely make them again.Read more