| Level: | Easy |
| Total: | 21 min |
| Prep: | 4 min |
| Cook: | 17 min |
| Yield: | 4 to 6 servings |
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
Instructions
- 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.
Nutrition Facts
| Calories | 473 calorie |
| Total Fat | 19 grams |
| Saturated Fat | 6 grams |
| Cholesterol | 78 milligrams |
| Sodium | 1206 milligrams |
| Carbohydrates | 32 grams |
| Dietary Fiber | 1.5 grams |
| Protein | 43 grams |
| Sugar | 4 grams |
Reviews
Recipe is super easy, healthy, helps with those a little sensitive to salmon being too strong, dip is delicious and my kids loved it.
These were so good!!! I meant to snap a pic but we chowed them down too fast. The fish sticks were surprisingly crunchy and not dry. For the dipping sauce I used chives. I ended up having way too much of the Parmesan bread crumb mixture….I would probably do about 1/2 of that next time.
Such a simple recipe that is done right. It made wonderful dinner for kids along with roasted broccoli and tomato pesto spaghetti.
Huge hit!
Th was were perfect. They are like adult fish sticks. Super tasty for a mature palette.
Used Lingcod instead of salmon……wonderful recipe!!! Actually better than a deep fry. Will make again.
This was delicious. Very nice and healthy dish for kids. I did not have seasoned breadcrumbs so I made my own. Thank you.
I made this with freshly caught white fish and it was delicious! Even my daughter who doesn’t like fish liked this recipe. Will definitely make it again.
GOOD
mm