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
Ingredients
Fish:
- 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
Directions
- Preheat oven to 450º F and place cooking rack in upper third of oven. Liberally grease your baking sheet with olive oil.
- Combine all “Tartar Sauce” ingredients in a small bowl, tasting and adjusting seasoning, if necessary. Cover and refrigerate at least 1 hour before serving.
- Rinse your fish and pat dry with paper towels. Cut into 4 1/2 x 1/2 x 1/2-inch strips.
- 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.
- Dip fish strips first in flour, shake off any excess, then dip in egg. Shake off excess.
- Place fish in Parmesan and press firmly so that the breadcrumbs and cheese adhere to it. Transfer fish to oiled baking tray.
- Bake for 15-20 minutes, or until golden brown.
- 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