Parmesan Fish Sticks Recipe

Name: Parmesan Fish Sticks
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 (18-ounce) skinless center-cut salmon fillet, about 9 by 4 inches; 1/2 cup all-purpose flour; 1/2 teaspoon salt; 1/4 teaspoon freshly ground black pepper; 3 egg whites; 1 cup freshly grated Parmesan cheese; 1 cup seasoned bread crumbs; Olive oil, for pan and drizzling; 1/3 cup reduced-fat mayonnaise; 1/3 cup plain low-fat yogurt; 1 tablespoon Dijon mustard; 1 tablespoon chopped fresh flat-leaf parsley or chives

Servings: persons

1 (18-ounce) skinless center-cut salmon fillet, about 9 by 4 inches
1/2 cup all-purpose flour
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
3 egg whites
1 cup freshly grated Parmesan cheese
1 cup seasoned bread crumbs
Olive oil, for pan and drizzling
1/3 cup reduced-fat mayonnaise
1/3 cup plain low-fat yogurt
1 tablespoon Dijon mustard
1 tablespoon chopped fresh flat-leaf parsley or chives

1
Preheat the oven to 450F.
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.
4
Starting on the longer edge, slice each piece into 1/2-inch strips.
5
Cut any very tall strips in half horizontally so all the pieces are about 1/2 by 1/2 by 4 1/2 inches.
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.
10
Dip the floured salmon in the egg whites and then into the bread-crumb mixture, gently pressing the mixture into the fish.
11
Place the breaded salmon on a liberally oiled baking sheet and drizzle lightly with a bit more olive oil.
12
Bake for 15 to 20 minutes, or until golden brown.
13
Mix the mayonnaise, yogurt, Dijon mustard, and parsley (or chives, if using) in a small bowl.
14
Arrange the fish sticks on a serving platter and serve with the dipping sauce.

473

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

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

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

You need 12 ingredients. The key ingredients include: 1 (18-ounce) skinless center-cut salmon fillet, about 9 by 4 inches, 1/2 cup all-purpose flour, 1/2 teaspoon salt, 1/4 teaspoon freshly ground black pepper, and more.

Yes, Parmesan Fish Sticks falls under the Seafood category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Parmesan Fish Sticks

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