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oldbklady

Parmesan Fish Sticks

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Ingredients

  • 1 lb salmon fillet, (9 by 4”),
  • skinned
  • 1/2 c. flour
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 3 egg whites
  • 1 c. grated parmesan
  • 1 c. seasoned bread crumbs
  • Cooking spray
  • 1/3 c. reduced fat mayonnaise
  • 1/3 c. lowfat plain yogurt
  • 1 tbs dijon mustard
  • 1 tbs chopped fresh parsley or chives

Details

Preparation time 15mins
Cooking time 35mins

Preparation

Step 1

For the Fish Sticks: Preheat the oven to 450 degrees F. Rinse the salmon fillet and pat dry with paper towels. Slice the fillets into 4 by ½ 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. 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, pressing the mixture into the fish. Place the breaded salmon pieces on a liberally oiled baking sheet. Spray with cooking spray. Bake for 15 to 20 minutes until golden brown.

Dipping Sauce: Mix the mayonnaise, yogurt, Dijon mustard, and parsley in a small dipping bowl.

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