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.
Per Serving - based on a 4-serving yield (includes dipping sauce): Calories: 473; Total Fat: 19 grams; Saturated Fat: 6 grams; Protein: 43 grams; Total carbohydrates: 32 grams; Sugar: 4 grams; Fiber: 1.5 grams; Cholesterol: 78 milligrams; Sodium: 1206 milligrams
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By gmjjh
MA
on May 03, 2013
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A New Favorite !!! I made both salmon and haddock since my mom does not like salmon....surprise she liked BOTH. There is only a slight difference between the 2 (surprising i Cut mine 4ish inches long and about as wide as the width of 2 to 3 fingers wide.Just make them a tad bit bigger than any other normal fish stick, and the cooking time ( 15ish min. works out. I added 2 T of panko and some fresh flat leaf parsley to the seasoned bread crumbs. To avoid sticking to the pan, I placed the fish on a wire rack (or cooling rack over a foil lined jelly roll pan. Then drizzled with oil. You can turn them 1/2 way thru if you like ..Dill is a great add in to the sauce .ANY THICK FIRM fish works well...thinner types take less cooking time and I think they get lost in the breading.
By diane gutman
on February 06, 2013
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My family really loved the salmon fish sticks. With one of my children requiring a gluten free diet, I substituted the flour for coconut four & Italian bread crumbs for my homemade gluten free bread crumbs. Honestly, the rest of the family did not even know. Oh yea, didn't have plain yogurt handy so I used mascarpone (not exactly fat free mixed with mayonaise, lemon juice, dijon mustard & dill.....YUM! Thank you, this was easy and delicious!
By ndbutler
on January 08, 2013
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Really good. Any shortcomings (why can i never get the bottom crispy while not sticking to the pan? were due to my technique not the recipe. Kids loved it and so did adults. Used cod because that's what I had. The sauce is really good, too.
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