Parmesan Fish Sticks

Name: Parmesan Fish Sticks
Prep time: 21 min
Cook time: 21 min
Total time: 21 min
Yield: 6
Cuisine: Global
Ingredients: 0 teaspoons freshly ground black pepper; 1 Tbsp Dijon mustard; 3 egg whites; 118 milliliters all-purpose flour; 1 Tbsp chopped fresh parsley or chives; 6 servings Olive oil, for drizzling; 237 milliliters grated Parmesan; 79 milliliters lowfat plain yogurt; 79 milliliters reduced fat mayonnaise; 510 grams center-cut salmon fillet, about 9 by 4 inches, skinned; 1 teaspoons fine sea salt; 237 milliliters seasoned bread crumbs

Parmesan Fish Sticks might be just the main course you are searching for. This recipe covers 23% of your daily requirements of vitamins and minerals. Watching your figure? This pescatarian recipe has 472 calories, 29g of protein, and 28g of fat per serving. This recipe serves 6. Head to the store and pick up olive oil, dijon mustard, lowfat yogurt, and a few other things to make it today. To use up the flour you could follow this main course with the Apple Tart with Caramel Sauce as a dessert. From preparation to the plate, this recipe takes about 21 minutes.

Instructions

Watch how to make this recipe.

Preheat the oven to 450 degrees F.

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Oven

Rinse the salmon fillet and pat dry with paper towels.

Ingredients you will need

Salmon Fillets

Equipment you will use

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.

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Fish

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.

Ingredients you will need

Salt And Pepper

All Purpose Flour

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Bowl

Place the egg whites in another bowl and beat until frothy, about 30 seconds.

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Egg Whites

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Bowl

Combine the Parmesan and bread crumbs in a third bowl.

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Breadcrumbs

Parmesan

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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.

Ingredients you will need

All Purpose Flour

Egg Whites

Parmesan

Salmon

Fish

Dip

Place the breaded salmon pieces on a liberally oiled baking sheet.

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Salmon

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Baking Sheet

Drizzle lightly with the olive oil.

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Olive Oil

Bake for 15 to 20 minutes until golden brown.

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Oven

Mix the mayonnaise, yogurt, Dijon mustard, and parsley (or chives, if using) in a small dipping bowl.

Ingredients you will need

Dijon Mustard

Mayonnaise

Parsley

Chives

Yogurt

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Bowl

Arrange the fish sticks on a serving platter and serve with the dipping sauce.

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Dipping Sauce

Fish

Equipment

Ingredients

Servings:

0teaspoons

freshly ground black pepper 1Tbsp

Dijon mustard 3

egg whites 118milliliters

all-purpose flour 1Tbsp

chopped fresh parsley or chives 6servings

Olive oil, for drizzling 237milliliters

grated Parmesan 79milliliters

lowfat plain yogurt 79milliliters

reduced fat mayonnaise 510grams

center-cut salmon fillet, about 9 by 4 inches, skinned 1teaspoons

fine sea salt 237milliliters

seasoned bread crumbs

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir

Pinot Grigio, Gruener Veltliner, and Pinot Noir are great choices for Fish. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. The Santa Margherita Pinot Grigio with a 4.5 out of 5 star rating seems like a good match. It costs about 26 dollars per bottle.