These fish sticks are high in Omega-3’s because they are made from salmon. Pair with parmesan coated zucchini for an easy sheet pan dinner.
Green beans or broccoli are both a great swap for zucchini in this recipe.
Salmon and Zucchini Sticks
Servings
4 Servings
Ingredients
- 2 egg whites beaten with 2 tablespoons water
- 1 ½ cups whole wheat panko
- 1 bunch chives chopped or ½ cup chopped parsley
- 1 teaspoon kosher salt
- Freshly cracked black pepper
- 1 ½ pounds skinless salmon fillets cut into sticks
- ½ cup grated Parmesan
- 2 large zucchini cut into sticks
- ¼ cup low fat plain Greek yogurt optional
- 2 tablespoons Dijon style mustard optional
Instructions
- Preheat oven to 400°F. Line a baking sheet with parchment.
- Set up dipping station. Place egg white mixture in a shallow baking dish. Combine panko, chives, salt and pepper in another shallow baking dish. Dip fish sticks into egg to coat well, then into panko. Place on the prepared baking sheet.
- Add parmesan to remaining panko. Dip zucchini sticks into egg and then into panko and place on the prepared baking sheet.
- Roast for 15 to 20 minutes flipping halfway through.
- Meanwhile combine yogurt with mustard and serve as a dipping sauce, if desired.
Nutrition
Nutrition Facts
Salmon and Zucchini Sticks
Amount per Serving
Calories
610
% Daily Value*
Fat
36
g
55
%
Cholesterol
120
mg
40
%
Sodium
1200
mg
52
%
Carbohydrates
18
g
6
%
Fiber
4
g
17
%
Sugar
4
g
4
%
Protein
49
g
98
%
* Percent Daily Values are based on a 2000 calorie diet.
The Panko crumbs don’t stick to the zucchinis at all.
Make sure the egg is coating it well before dipping in the panko. I haven’t had that issue.