Baked Salmon Fish Sticks
INGREDIENTS:
For the Fish Sticks:
Cooking spray
12 ounces fresh or frozen salmon filets (see notes)
¼ cup white whole wheat flour
½ teaspoon salt
¼ teaspoon black pepper
1 cup whole wheat panko breadcrumbs
½ teaspoon garlic powder
¼ cup grated parmesan cheese
1 egg
2 tablespoons water
¼ cup minced fresh parsley, option
For the Dipping Sauce:
¼ cup mayonnaise
¼ cup plain Greek yogurt
1 teaspoon dried dill or 1 tablespoon fresh minced dill
1 teaspoon dried parsley or 1 tablespoon fresh minced parsley
1 teaspoon dried chives or 1 tablespoon fresh minced chives
Zest and juice of 1 lemon
½ teaspoon garlic powder
Salt and pepper, to taste
INSTRUCTIONS:
1. Preheat oven to 425°. Place a baking rack in the middle of a baking sheet. Spray liberally with cooking spray. Set aside.
2. Cut the salmon into 2" x ½" sticks, removing the skin if it's attached to the filets. Set aside.
3. In a medium-sized bowl or shallow dish, whisk together the flour, salt and pepper. Set aside.
4. In another medium-sized bowl or shallow dish, stir together the breadcrumbs, garlic powder, and parmesan cheese. Set aside.
5. In another medium-sized bowl or shallow dish, whisk together the egg and water. Line these three bowls and salmon up in assembly line—salmon, flour, egg, and finally breadcrumb mixture.
6. To bread the fish, take one of the fish pieces, dredge in the flour mixture, and then tap to remove excess. Then dunk in the egg mixture, letting excess fall off, then place the fish piece in the breadcrumb mixture and press in until all sides are well-coated. Place on the prepared baking rack. Repeat with remaining fish pieces.
7. Lightly spray the top of the fish sticks with more cooking spray, then bake in preheated oven for 10-12 minutes, or until the fish is cooked through, and the outsides are slightly brown and crunchy.
8. While the fish sticks are baking, whisk together all the dipping sauce ingredients.
9. Sprinkle the fresh parsley (if using) onto the fish sticks just before serving.
Notes:
If you're using frozen salmon filets, only defrost the fish partially before cutting. Slightly frozen fish is much easier to slice through. Just make sure you add a few extra minutes to your cooking time.
Source: http://backtoherroots.com/
