Parmesan Fish Sticks

  • Level: Easy
  • Total: 21 min
  • Prep: 4 min
  • Cook: 17 min
  • Yield: 4 to 6 servings
  • Nutrition Info
Share This Recipe

Ingredients

Fish sticks:

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

Directions

  1. Preheat the oven to 450 degrees F.
  2. 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.
  3. 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.
  4. 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.
  5. For the Dipping Sauce:
  6. Mix the mayonnaise, yogurt, Dijon mustard, and parsley (or chives, if using) in a small dipping bowl.
  7. 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.

Fudge Factor

Review: Anthony Bourdain and Eric Ripert's Chocolate Bar Nov 16, 2012

Anthony Bourdain and Eric Ripert have teamed up with master chocolatier Christopher Curtin to create the "Good & Evil" chocolate b …

Over-the-Top-Delicious Treats to Satisfy Your Food Obsession

Are you infatuated with ice cream? Do you lust over lobster? Swoon at the sight of chocolate? Here's the best recipe for each food …

Train Frontman Pat Monahan's Dark Chocolate Obsession Feb 11, 2013

By: Cameron Curtis

Train frontman Pat Monahan, an avid chocolate lover, shared with us his top five reasons for eating dark chocolate.

The Craziest Chocolate Creations for American Chocolate Week Mar 17, 2013

It’s officially American Chocolate Week. Check out photos of mind-blowing chocolate creations.

Sifted: Plan-Ahead Valentine's Day Desserts Feb 6, 2013

By: Lauren Miyashiro

Get our take on the best in food news, recipes and more from around the web, including the best Valentine's Day recipes.

Chocolate Desserts

Indulge in our decadent chocolate desserts, from cookies and cakes to puddings, souffles and truffles.

How to Chop and Melt Chocolate

Lots of recipes call for melted chocolate. Follow these step-by-step instructions to do it properly.