PARMESAN FISH STICKS
Provided by Giada De Laurentiis
Time 21m
Yield 4 to 6 servings
Number Of Ingredients 12
Steps:
- Preheat the oven to 450 degrees F.
- 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.
- 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.
- 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.
- For the Dipping Sauce:
- Mix the mayonnaise, yogurt, Dijon mustard, and parsley (or chives, if using) in a small dipping bowl.
- Arrange the fish sticks on a serving platter and serve with the dipping sauce.
Nutrition Facts : Calories 473 calorie, Fat 19 grams, SaturatedFat 6 grams, Cholesterol 78 milligrams, Sodium 1206 milligrams, Carbohydrate 32 grams, Fiber 1.5 grams, Protein 43 grams, Sugar 4 grams
BAKED SALMON FISH STICKS
Salmon is one of my favorite foods. It is high in Omega-3 oils. This recipe comes from "Cooking with the Diabetic Chef". Serve with your favorite sauce.
Provided by PaulaG
Categories Healthy
Time 45m
Yield 4 serving(s)
Number Of Ingredients 5
Steps:
- Spray a baking sheet with non-stick cooking spray and set aside.
- In a shallow dish, combine the corn meal, black pepper and garlic powder.
- Dip the salmon slices into the milk and then dredge in the corn meal mixture, coating completely.
- Place the coated salmon on the prepared baking sheet, allow to rest 10 to 15 minutes.
- While the salmon rests, preheat oven to 375 degree; place the salmon sticks in oven and bake for 25 to 30 minutes or until the sticks flake easily.
Nutrition Facts : Calories 284, Fat 6.3, SaturatedFat 1.2, Cholesterol 53.5, Sodium 132.8, Carbohydrate 27.8, Fiber 2.4, Sugar 0.2, Protein 28.4
BAKED FISH STICKS
Provided by Melissa d'Arabian : Food Network
Categories main-dish
Time 30m
Yield 4 servings
Number Of Ingredients 8
Steps:
- Preheat the oven to 400 degrees F.
- Salt and pepper the fish sticks. Place the flour on a rimmed plate and season with the garlic, mixing with a fork, and set aside.
- Place the bread and herbs (if using) in a food processor and pulse until uniform, but not too small. Season with salt and pepper. Transfer the breadcrumbs to a shallow baking dish or rimmed plate and set aside.
- Whisk the egg and 1 tablespoon water in a medium bowl. Dredge a piece of fish in the flour, gently shake off excess, and then dip the fish in the egg mixture, then the breadcrumbs, gently pressing into the crumbs. Repeat with the remaining pieces of fish.
- Place a metal cooling rack on top of a baking sheet, and mist with olive oil. Place the fish sticks on the rack and bake until the fish is cooked through, about 12 minutes. (For even browning, you can turn the fish over halfway through cooking time and spray the second side with olive oil.)
HOMEMADE FISH STICKS
I am a nutritionist and needed a healthy fish fix. Moist inside and crunchy outside, these are great with oven fries or roasted veggies and low-fat homemade tartar sauce. -Jennifer Rowland, Elizabethtown, Kentucky
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 2 servings.
Number Of Ingredients 8
Steps:
- Preheat oven to 400°. In a shallow bowl, mix bread crumbs and seasonings. Place flour and egg in separate shallow bowls. Dip fish in flour to coat both sides; shake off excess. Dip in egg, then in crumb mixture, patting to help coating adhere., Place on a baking sheet coated with cooking spray; spritz with butter-flavored cooking spray. Bake 10-12 minutes or until fish just begins to flake easily with a fork, turning once.
Nutrition Facts : Calories 278 calories, Fat 4g fat (1g saturated fat), Cholesterol 129mg cholesterol, Sodium 718mg sodium, Carbohydrate 25g carbohydrate (2g sugars, Fiber 1g fiber), Protein 33g protein. Diabetic Exchanges
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