Parmesan Fish Sticks

12 25 615
Ingredients Minutes Calories
Prep Cook Servings
5 min 20 min 4
Parmesan Fish Sticks
Health Highlights

Ingredients


1 dash Black pepper
1 cup Bread crumbs, plain
1 tbsp Dijon mustard
3 medium egg Egg white
1/3 cup Mayonnaise, low fat
1 tbsp Olive Oil, Extra Virgin (for drizzling)
1 cup Parmesan cheese, grated
1 tbsp Parsley, fresh (chopped)
1/3 cup Plain yogurt, 1- 2% M.F.
4 fillet (4oz) Atlantic salmon, farmed (skinned)
1/2 tsp Sea Salt
1/2 cup All-purpose white flour

Instructions


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.

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.

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.

Nutrition Facts

Per Portion

Calories 615
Calories from fat 309
Calories from saturated fat 85
Total Fat 34 g
Saturated Fat 9.4 g
Trans Fat 0.2 g
Polyunsaturated Fat 9.4 g
Monounsaturated Fat 10.4 g
Cholesterol 93 mg
Sodium 1238 mg
Potassium 615 mg
Total Carbohydrate 38 g
Dietary Fiber 1.8 g
Sugars 4.0 g
Protein 39 g

Dietary servings

Per Portion


Grain 1.6
Meat 1.3
Meat Alternative 0.4
Milk Alternative 0.6

Energy sources


Pygal24%440.7120948633061131.6430427079320750%383.4414248220341282.682490242888826%316.84984762449403134.0728241672866324%50%26%CarbohydratesFatProtein
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