Parmesan Fish Sticks

By rhodges8

Recipe courtesy Giada De Laurentiis, 2008
Show: Everyday ItalianEpisode: Healthy Snacks
Recipe categories: Cheese, Parmesan Cheese, Fish, Salmon, more
Recipe Ratings & Reviews(85)

Photo: Parmesan Fish Sticks Recipe
Rated 5 stars out of 5
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Total Time:
21 min
Prep
4 min
Cook
17 min
Yield:
4 to 6 servings
Level:
Easy
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Directions
Fish sticks

Ingredients

For the Fish Sticks:

Ingredients

• 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
• 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

Preparation

Step 1

Preheat the oven to 450 degrees F.

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.

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.