Perfect Parmesan Fish Sticks
February 15, 2012 
Nan Fran 
Perfect Parmesan Fish Sticks
Ingredients:
Fish Sticks
- 1 (18-ounce) center-cut skinned salmon fillet
- 1/2 cup all-purpose flour
- 1/2 tsp. fine sea salt
- 1/4 tsp. freshly ground black pepper
- 3 egg whites
- 1 cup grated Parmesan
- 1 cup seasoned bread crumbs
- Olive oil
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 chives
Directions:
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.
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.
Tags: 
