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Parmesan Fish Sticks

Parmesan Fish Sticks
Prep Time
4 min
Cook Time
17 min
Yields
4 - 6 servings

Giada’s fish sticks are made from center-cut salmon fillets and served with a Dijon, parsley and mayo dipping sauce.

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ingredients

Fish Sticks

1
(18-oz) center-cut salmon fillet, about 9 by 4 inches, skinned
½
cup all-purpose flour
½
tsp fine sea salt
¼
tsp freshly ground black pepper
3
egg whites
1
cup grated Parmesan
1
cup seasoned bread crumbs
Olive oil, for drizzling

Dipping Sauce

cup reduced-fat mayonnaise
cup low-fat plain yogurt
1
Tbsp Dijon mustard
1
Tbsp chopped fresh parsley or chives
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directions

Notes

The fish sticks can also be dipped in ketchup, marinara sauce, pesto, ranch dressing or vinaigrette.

Step 1

Preheat the oven to 450ºF.

Step 2

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.

Step 3

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.

Step 4

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.

Step 5

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

Step 6

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

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