Parmesan Fish Sticks

 
FN_Parmesan-Fish-Sticks
 
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.
Parmesan Fish Sticks
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Prep Time
4 min
Cook Time
17 min
Total Time
21 min
Prep Time
4 min
Cook Time
17 min
Total Time
21 min
Ingredients
  1. 1 (18-ounce) center-cut salmon fillet, about 9 by 4 inches, skinned
  2. 1/2 cup all-purpose flour
  3. 1/2 teaspoon fine sea salt
  4. 1/4 teaspoon freshly ground black pepper
  5. 3 egg whites
  6. 1 cup grated Parmesan
  7. 1 cup seasoned bread crumbs
  8. Olive oil, for drizzling
  9. Dipping Sauce
  10. 1/3 cup reduced fat mayonnaise
  11. 1/3 cup lowfat plain yogurt
  12. 1 tablespoon Dijon mustard
  13. 1 tablespoon chopped fresh parsley or chives
For the Fish Sticks
  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.
For the Dipping Sauce
  1. Mix the mayonnaise, yogurt, Dijon mustard, and parsley (or chives, if using) in a small dipping bowl.
  2. Arrange the fish sticks on a serving platter and serve with the dipping sauce.
  3. Cook's Note: The fish sticks can also be dipped in ketchup, marinara sauce, pesto, ranch dressing or vinaigrette.
Adapted from Foodnetwork.com
Adapted from Foodnetwork.com
Healthy Recipes http://www.healthyrecipescenter.com/

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