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Photo Credit: Elizabeth Newman

Parmesan Fish Sticks

This is a much healthier alternative to run-of-the-mill fishsticks that doesn't sacrifice on any flavor... or crispiness!
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Parmesan Fish Sticks

Servings

10

Prep Time

15 minutes

Cook Time

15 minutes

Calories

0

Author:

Giada De Laurentiis

Image of Parmesan Fish Sticks

Ingredients

    For The Salmon:

  • 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)
  • For The 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

Instructions

  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.

Nutrition

Nutrition

Nutrition Serving Size
10
per serving
Calories
0
Amount/Serving % Daily Value
Carbs
14 grams
Protein
19 grams
Fat
16 grams
Saturated Fat
5 grams
Cholestrol
39 milligrams
Sodium
407 milligrams
Fiber
1 grams
Sugar
2 grams
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