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–+ servings

Salmon Fish Sticks

Prep Time 20 minutes
Cook Time 20 minutes
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Servings

4 Servings

Ingredients

  • 1 large center-cut salmon fillet about 9x4 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 Paremsan
  • 1 cup seasoned bread crumbs
  • cooking spray
  • 1/3 cup low fat mayonnaise
  • 1/3 cup fat free plain yogurt
  • 1 tablespoon Dijon mustard
  • 1 tablespoon chopped fresh parsley or chives

Instructions

  • Preheat the oven to 450 degrees F.
  • Rinse the salmon fillet and pat dry with paper towels. Cut the fillet in half and then slice into 1/2 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, 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 brown.

For the Dipping Sauce:

  • Mix the mayonnaise, yogurt, Dijon mustard, and parsley in a small dipping bowl.