Parmesan Fish Sticks

Total Time:
21 min
Prep:
4 min
Cook:
17 min

Yield:
4 to 6 servings
Level:
Easy

NUTRITION INFO
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
  • 1/3 cup reduced fat mayonnaise
  • 1/3 cup lowfat plain yogurt
  • 1 tablespoon Dijon mustard
  • 1 tablespoon chopped fresh parsley or chives
Directions

Fish sticks

Dipping Sauce

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.

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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    Made these for dinner tonight. Used cod in the place of the salmon and it worked just fine. In fact, midway through the meal my dad looked across the table at me, gave me two thumbs up, and said, "You knocked this out of the ballpark." Success! Also, in case some of you are concerned about having sticks with one soggy side (where it is laying in the oil while baking), you can try oiling a cooling rack and placing that on a baking sheet. Bake the sticks on the cooling rack so the heat circulates. That tip comes from another Food Network recipe. Thanks Giada!
    Outstanding
    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.
    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!
    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.
    These fish sticks were sooooo yummy. If fish sticks had tasted like this when I was growing up I would have wanted to eat them every night!! Even the kids would like. A must try.
    This was so good, I use the same recipe now for chicken sticks. The fish sticks were so good I made a lot. I reheated leftovers in the toaster oven the next day and it was still very good.
    THis is definatley delicous and very simple and easy to make. I used tilapia instead of salmon, and I did it over a stove top with oil. I will def try next time through the over. But i love this reciple
    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!
    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!
    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!
     
    Loved this recipe! I used halibut instead of the salmon though. The recipe was easy to follow and tasted great. Thanks so much, Giada
    What a tasty snack... love it. Thanks Giata
    These were excellent. I used cod as I'm not a big fan of salmon, and they were great. Next time I would try to use Panko or someother type of bread crumb. I made with homemade baked fries, recipe found on food network and cole slaw also found on food network. So, it was a food network kind of night :
    My kids love to help me make these and they eat them! We have also used chicken tenders and it works just as well. A lot healthier than frozen varieties and quick to put together and bake.
    Very tasty but cooking time was too long.
    Not one reviewer has commented on the small size of the fish cuts, 1/2" x 1/2" along with the long cooking at high heat. I made bigger cuts and cooked them for a shorter time and they were still overdone. The chilean sea bass sticks I cooked along with them using the same recipe were superb! I recommend 1-2" for the fish cuts at that heat. This has great potential and I will perfect it, because basically we loved it!
    This is my first time making fish sticks. I normally find recipes to be too messy with too many ingredients and quite fatty. Well, not this one! I made a couple substitutions tho: I used opah(moonfish) since I had no salmon handy; also, my breadcrums were plain, so I added some garlic salt, dried oregano and black pepper to them and for the cheese, I used pecorino Romano.  
    The actual "labor" took me about 20 minutes.There is nothing to it and the coating of crumbs and cheese stuck really well to my "sticks". They browned beautifully and tasted very good. Even my 11 month old loved them! Can't wait to try it with salmon.
    They were delicious.
    i just made those and they turned were great.
    These are great you dont even know you are eating fish. They are easy to make and are so tastey. Check out pictures on my blog. http://loveandpastry.blogspot.com/2010/11/parmesan-fish-sticks.html
    Great for kids who hate fish
    This receipe is easy and healthy. I used seasoned croutons which I wipped up in the mini food processor for bread crumbs. I baked them no longer than 15 minutes because the bottoms will be crunchy and browned more than the top. The dipping sauce is the hit. It makes a great compliment to the fish sticks. Needless to say, these fish sticks went quickly. I will never buy store bought ever again.
    I made these fish sticks for my one year old yesterday and he loved them. I used cod instead of salmon since it's a little milder for little ones, but it worked out great. I had some old stale bread that was in my freeze so I used my food processor to make it into crumbs and used those for the breading.
     The sticks were easy to make, quick and tasty. In fact I think I'll be making them again next week for us. My husband and I really enjoyed them, too. So much better tasting and healthier than anything store bought.
    First let me say that our salmon was in the freezer, we did however just buy cod and that being said, made with the cod and were the best fish sticks/fish fillets ever. So this can be used on more than one type of fish. We also like salmon so when I cut up the salmon fillet will save some to try this recipe.
     
     The best thing of all is that my mom even ate this meal, she's not a big fish eater.
     So, if your on the fence about trying this, don't be, you're sure to enjoy.
     
     
    Tasty and easy dish. The salmon I got wasn't as thick so I just cut the fish into strips but didn't turn them over and halve them again. Not all the pieces were uniform, but it didn't make any difference. Still tasted great. Served them with the dipping sauce and a side salad. Will definitely do this again!
    This was a nice way to change up serving salmon. It was easy (as are most of Giada's recipes) and tasty. The dip/sauce added a very nice compliment to the meal.
    I followed the basic recipe, however I used cod rather than salmon and Panko instead of traditional flavored breadcrumbs. It was delicious. I also served the fish sticks with tartar sauce instead of Giada's dipping sauce. Now that I think about it, I guess I made my own version of this recipe! Served with sauteed spinach & garlic and oven baked homemade french fries. A healthy rendition of an otherwise indulgent fried fish and chips! Delicious!
    I love the idea of a fish stick but always hated the frozen varieties in the supermarket. This recipe is great. I did change the breadcrumbs for Panko breadcrumbs and that made them totally crunchy. I made them 2 days in a row. I didn't care too much for the dip so I used pesto one night and a lemony dill mayo spread the next night. Great recipe to keep....
    I am the only one in my home that will eat salmon. When I made these I was thankful because they were so delicious and all MINE! I didn't have any plain yogurt for the dip so I substituted low fat sour cream and it was yummy! I also made my own seasoned bread crumbs with italian seasoning, powdered garlic, onion powder, fresh ground black pepper and panko bread crumbs mixed with the parmesan cheese and it was all around outstanding. This is one I will be making time and time again.
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