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Parmasan Fish Sticks with Dipping Sauce Recipe

Looking for an easy Parmasan Fish Sticks with Dipping Sauce recipe? Learn how to make Parmasan Fish Sticks with Dipping Sauce using healthy ingredients.


Submitted by sherer28

Makes 4 servings



Parmasan Fish Sticks with Dipping Sauce

Recipe Ingredients for Parmasan Fish Sticks with Dipping Sauce

16 ounces salmon
1/8 cup all-purpose flour
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/2 cup egg substitute
1/4 cup grated Parmesan
1/4 cup seasoned bread crumbs
1/3 cup reduced fat mayonnaise
1/3 cup lowfat plain yogurt
2 tablespoons Dijon mustard
1 tablespoon chives

Recipe Directions for Parmasan Fish Sticks with Dipping Sauce

  1. Preheat the oven to 450 degrees F.

  2. 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.

  3. 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.

  4. 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.

  5. For the Dipping Sauce:

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

Categories

Main Dish

Nutrition Facts
Serving Size 212.0g
Amount Per Serving
Calories
375
Calories from Fat
185
% Daily Value*
Total Fat
20.6g
32%
Saturated Fat
4.5g
22%
Trans Fat
0.0g
Cholesterol
79mg
26%
Sodium
909mg
38%
Potassium
630mg
18%
Total Carbohydrates
11.9g
4%
Dietary Fiber
0.8g
3%
Sugars
2.9g
Protein
34.1g
Vitamin A 5% Vitamin C 8%
Calcium 16% Iron 10%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • Low in sugar
  • High in niacin
  • High in phosphorus
  • Very high in selenium
  • High in thiamin
  • High in vitamin B6
  • High in vitamin B12
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