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Healthier Salmon Fish Sticks With Smarter Tartar Recipe

Healthier Salmon Fish Sticks With Smarter Tartar Recipe

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Healthier Salmon Fish Sticks With Smarter Tartar

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Ingredients:

Serving

Directions:

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 brown.
For the sauce mix together yogurt, Mayo, scallion, Pickles and Capers and chill.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	296.86 Kcal (1243 kJ)
Calories from fat	106.07 Kcal
		% Daily Value*
Total Fat	11.79g	18%
Cholesterol	24.21mg	8%
Sodium	1034.67mg	43%
Potassium	162.78mg	3%
Total Carbs	29.17g	10%
Sugars	3.33g	13%
Dietary Fiber	1.75g	7%
Protein	17.53g	35%
Vitamin C	1.8mg	3%
Iron	1.6mg	9%
Calcium	300.1mg	30%

Amount Per 100 g
Calories	242.3 Kcal (1014 kJ)
Calories from fat	86.58 Kcal
		% Daily Value*
Total Fat	9.62g	18%
Cholesterol	19.76mg	8%
Sodium	844.53mg	43%
Potassium	132.86mg	3%
Total Carbs	23.81g	10%
Sugars	2.72g	13%
Dietary Fiber	1.42g	7%
Protein	14.31g	35%
Vitamin C	1.4mg	3%
Iron	1.3mg	9%
Calcium	245mg	30%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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