Healthier Salmon Fish Sticks With Smarter Tartar

Name: Healthier Salmon Fish Sticks With Smarter Tartar
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 (18 ounce) center-cut salmon fillets; ½ cup all-purpose flour; ½ teaspoon fine sea salt; ¼ teaspoon fresh ground black pepper; 3 egg whites; 1 cup grated parmesan cheese; 1 cup seasoned bread crumbs; olive oil, for drizzling; 6 tablespoons nonfat plain yogurt; 2 tablespoons mayonnaise; 1 scallion, finely chopped; ¼ cup finely chopped sour dill pickle; 1 tablespoon chopped capers

Servings: persons

1 (18 ounce) center-cut salmon fillets
½ cup all-purpose flour
½ teaspoon fine sea salt
¼ teaspoon fresh ground black pepper
3 egg whites
1 cup grated parmesan cheese
1 cup seasoned bread crumbs
olive oil, for drizzling
6 tablespoons nonfat plain yogurt
2 tablespoons mayonnaise
1 scallion, finely chopped
¼ cup finely chopped sour dill pickle
1 tablespoon chopped capers

1
Preheat the oven to 450 degrees F.
2
Rinse the salmon fillet and pat dry with paper towels.
3
Cut the fish in half to make 2 fillets each about 4 by 4 1/2-inches in size.
4
Starting on the longest edge, slice the fillets into 1/2-inch pieces.
5
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.
6
Place the flour in a medium bowl and season with the salt and pepper.
7
Place the egg whites in another bowl and beat until frothy, about 30 seconds.
8
Combine the Parmesan and bread crumbs in a third bowl.
9
Coat the salmon pieces in the seasoned flour and pat to remove any excess flour.
10
Dip the floured salmon in the egg whites and then into the Parmesan mixture, gently pressing the mixture into the fish.
11
Place the breaded salmon pieces on a liberally oiled baking sheet.
12
Drizzle lightly with the olive oil.
13
Bake for 15 to 20 minutes until golden brown.
14
For the sauce mix together yogurt, Mayo, scallion, Pickles and Capers and chill.

386

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

A good 1:1 gluten-free flour blend works well if you need a gluten-free version.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 13 ingredients. The key ingredients include: 1 (18 ounce) center-cut salmon fillets, ½ cup all-purpose flour, ½ teaspoon fine sea salt, ¼ teaspoon fresh ground black pepper, and more.

Yes, Healthier Salmon Fish Sticks With Smarter Tartar falls under the Seafood category and is a great choice for this type of meal.

Store in an airtight container at room temperature for up to 3–5 days. For longer storage, freeze for up to 3 months — no need to refrigerate or reheat.

That's it — enjoy your meal!