Fish Sticks:
1 (18oz) center-cut salmon fillet, skinned (Ask your butcher to do this for you to avoid a scaly mess!)
1/2c whole wheat flour
1/2tsp sea salt
1/4 tsp pepper
3 eggs, beaten
1c grated parmesan
1c seasoned whole grain bread crumbs
olive oil for drizzling or spritzing
Preheat oven to 450 degrees. Line a baking sheet with aluminum foil & spritz with Pam or Olive Oil spray.
Cut your salmon fillet into strips about 4" by 1/2" (the size of a regular fish stick). You are going to make three plates of dredging. I like to use paper plates so there is less cleanup. The first plate will be your whole wheat flour. The second plate pour your beaten eggs & the third plate mix your salt, pepper, parmesan & bread crumbs. Take each piece of salmon and lightly coat in the flour. Then coat in the beaten egg & finally in the bread crumb mixture. Place an inch apart on your prepared baking sheet. Place in the oven & bake for 15-20 minutes or until golden brown. (I overcooked mine slightly because my salmon pieces were smaller. Break one open around 10 minutes to see if they are done.)
Dipping Sauce:
1/3c olive oil mayonnaise
1/3c fat free plain yogurt
1/2 tsp dijon mustard
1 tsp pickle relish
1/2 tsp parsley
Whip dipping sauce ingredients together & serve with fish sticks.
Recipe & Photo courtesy of FoodNetwork.com, Giada De Laurentiis 2008.
Jessica's additions in Italics.
Great recipe for those who do not like fish!
ReplyDeleteFreezes Well: After baking, allow to cool slightly. Place baking sheet in freezer and allow to freeze for at least 4 hours. Remove & put fish sticks in Ziploc Bag for freezer storage. To Defrost & Cook: Place several fish sticks on microwave plate and microwave until fish sticks are hot and tender. You may also place them in a 450 degree oven for several minutes. Taste great the second time! And a great healthy & quick lunch or dinner!!