Parmesan Salmon Fish Sticks Recipe

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Ingredients:

Serving

1 (18 oz) center-cut salmon fillets, about 9 by 4 inches, skinned
1/2 cup all-purpose flour
1/2 tsp fine sea salt
1/4 tsp fresh ground black pepper
3 egg whites
1 cup grated parmesan cheese
1 cup seasoned bread crumbs
olive oil, for drizzling
dipping sauce
1/3 cup low-fat mayonnaise
1/3 cup low-fat plain yogurt
1 tbsp dijon mustard
1 tbsp chopped fresh parsley or 1 tbsp chives

Directions:

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 brown.
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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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	241.81 Kcal (1012 kJ)
Calories from fat	81.67 Kcal
		% Daily Value*
Total Fat	9.07g	14%
Cholesterol	21.27mg	7%
Sodium	799.9mg	33%
Potassium	146.11mg	3%
Total Carbs	25.51g	9%
Sugars	3g	12%
Dietary Fiber	1.43g	6%
Protein	13.79g	28%
Vitamin C	1.6mg	3%
Iron	1.4mg	8%
Calcium	251.5mg	25%

Amount Per 100 g
Calories	247.16 Kcal (1035 kJ)
Calories from fat	83.47 Kcal
		% Daily Value*
Total Fat	9.27g	14%
Cholesterol	21.74mg	7%
Sodium	817.61mg	33%
Potassium	149.35mg	3%
Total Carbs	26.08g	9%
Sugars	3.07g	12%
Dietary Fiber	1.46g	6%
Protein	14.1g	28%
Vitamin C	1.7mg	3%
Iron	1.4mg	8%
Calcium	257mg	25%

* 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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