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Fish sticks are not something we usually think of when planning our weekly dinners, but they’re easy to jazz up and they taste delicious — we need to cook em more often! This recipe calls for salmon, a fish that is really good for you, and we keep that in mind as we bake our fish sticks instead of frying them and substitute regular mayo for the reduced-fat version. These fish sticks have great flavor and appeal to a wide range of eaters: kids love them and it’s a yummy way for adults to get more healthy fish oil — definitely a success!

Parmesan Fish Sticks

Serves 4-6



  • 1 (18 oz) center-cut salmon fillet, skinned
  • 1/2 cup all-purpose flour
  • 3 eggs, beaten
  • 1 cup seasoned bread crumbs
  • 1 cup Parmesan, grated
  • salt and pepper, to taste
  • olive oil, for drizzling
  • lemon slices, garnish

Tartar Sauce:

  • 1/3 cup reduced-fat mayonnaise
  • 3 tablespoons lemon juice
  • 1/3 cup plain, Greek yogurt
  • 1 tablespoon chopped chives
  • salt and pepper, to taste


  1. Preheat oven to 450º F and place cooking rack in upper third of oven. Liberally grease your baking sheet with olive oil.
  2. Combine all “Tartar Sauce” ingredients in a small bowl, tasting and adjusting seasoning, if necessary. Cover and refrigerate at least 1 hour before serving.
  3. Rinse your fish and pat dry with paper towels. Cut into 4 1/2 x 1/2 x 1/2-inch strips.
  4. Create an assembly line by putting flour (and salt and pepper) in one bowl, beaten eggs in a second bowl (should be frothy), and breadcrumbs and Parmesan in a third bowl. Bowls should be big enough for fish pieces to lie flat.
  5. Dip fish strips first in flour, shake off any excess, then dip in egg. Shake off excess.
  6. Place fish in Parmesan and press firmly so that the breadcrumbs and cheese adhere to it. Transfer fish to oiled baking tray.
  7. Bake for 15-20 minutes, or until golden brown.
  8. Remove fish from oven and let rest 10 minutes. Squeeze lemon juice on top and serve with tartar sauce.

Recipe adapted from The Comfort of Cooking