Sunday, October 19, 2008

Parmesan Fish Sticks

Cook Time: 17 min
Level: Easy
Yield: 4-6 servings


Fish sticks

* 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


For the Fish Sticks:

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

For the Dipping Sauce:

Mix the mayonnaise, yogurt, Dijon mustard, and parsley (or chives, if
using) in a small dipping bowl.

Arrange the fish sticks on a serving platter and serve with the dipping sauce.

Cook's Note: The fish sticks can also be dipped in ketchup, marinara
sauce, pesto, ranch dressing or vinaigrette.


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