Parmesan Fish Sticks
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 (12.5-ounce) center-cut salmon fillet, about 9 by 4 inches, skinned1/2 cup all-purpose flour1/2 teaspoon fine sea salt1/4 teaspoon freshly ground black pepper3 egg whites1/2 cup grated Parmesan1/2 cup seasoned bread crumbsOlive oil, for drizzlingDipping Sauce1/3 cup reduced fat mayonnaise1/3 cup lowfat plain yogurt1 tablespoon Dijon mustard1 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.
Number of Servings: 4
Recipe submitted by SparkPeople user EEVAKOS.
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.
Number of Servings: 4
Recipe submitted by SparkPeople user EEVAKOS.
Nutritional Info Amount Per Serving
- Calories: 464.3
- Total Fat: 24.3 g
- Cholesterol: 80.8 mg
- Sodium: 1,150.5 mg
- Total Carbs: 25.1 g
- Dietary Fiber: 1.2 g
- Protein: 35.9 g
Member Reviews