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Salmon Fish Sticks

 

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Salmon Fish Sticks
 

 

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Recipe

Salmon Fish Sticks

This recipe was inspired by one I saw Giada make on the food network and it has become a favorite in my house.

Times

  • Ready Time : 0 min

Servings

Ingredients

  • 1 large center-cut salmon fillet, about 9x4 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 Paremsan
  • 1 cup seasoned bread crumbs
  • cooking spray

Dip

  • 1/3 cup low fat mayonnaise
  • 1/3 cup fat free plain yogurt
  • 1 tablespoon Dijon mustard
  • 1 tablespoon chopped fresh parsley or chives

Directions

Preheat the oven to 450 degrees F.

Rinse the salmon fillet and pat dry with paper towels. Cut the fillet in half and then slice into 1/2 inch pieces.

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 in a small dipping bowl.

 

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About Tamar Genger MA, RD

avatar

Tamar lives in New York and is the mother of three amazing children, a Registered Dietitian, professor of Nutrition, and as you can probably guess, a foodie! Tamar loves to travel with her family and visits kosher restaurants wherever she goes. Although she loves the sights, she spends more time talking about the restaurants and food she ate! As a mom and a nutritionist, Tamar tries to balance her passion for healthy cooking with her insatiable desire for chocolate!

 

comments

 

12 Responses to Salmon Fish Sticks

  1. Made these (not the dip). Perfect!

    • avatar says: faygie

      Can these be made for Shabbos lunch? Would they stay good overnight or is that too much to ask for?

      • Yes. I have done it. They are great.

        • avatar says: frippie

          In that case, do you serve them hot or cold? if hot, how do you keep them crispy?

          Also, do you think it’s possible to make this gluten-free somehow? The flour is easy enough to substitute, but what could I use instead of bread crumbs?

          Thank you.

          • I prefer them hot, they reheat very well on a hot plate or oven and stay pretty crispy. There are several brands of gluten free breadcrumbs and Jeff Nathan sells a Gluten Free Panko that should work well for these. Or you can try making your own panko with gluten free bread, but I have never tried that.

  2. avatar says: annette

    gordon Ramsey has something similar. he calls it fish fingers. he used pollack & no cheese. there are some that hold you cant have cheese with fish. i leave out the cheese & it came out great!! love the dpping sauce as well, but instead of parsley i put in dill wth the chives

  3. avatar says: Alice

    Made these for dinner – very good. Thanx.

  4. avatar says: Tzivia

    Made this last night big hit it was easy and fast forgot to buy yogurt I had plain greek so used that but added a few drops of water so wasn’t to thick. Really good.

  5. I really liked this recipe. Easy to make and very flavorful. I like my coating to be a bit “hot” so I added some Hungarian Paprika and a few drops of hot sauce, and it was wonderful! Thank you for the recipe!

  6. avatar says: Dvora

    I made it with gluten free breadcrumbs and flour, absolutly delicious!my kids and husby loved it!

  7. Nice recipe- very tasty and easy to prepare! I used tuna steaks because we love the taste and added powdered garlic and a bit of cayenne pepper to Italian bread crumbs for spice, then reduced the cheese to 1/2 cup. Still, there was quite a bit left over from 2 lbs of fish.

    The baking time was just right for the tuna steak pieces, but I thought the dipping sauce was a bit too tangy/bland so I added some horseradish sauce and squeezed half a lemon in it- perfect!

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