Parmesan Fish Sticks

• 1 (18-ounce) center-cut salmon fillet, about 9 by 4 inches, skinned
• 1/2 cup all-purpose flourflour
• 1/2 teaspoon fine sea saltsalt
• 1/4 teaspoon freshly ground black pepperpepper
• 3 egg whitesegg
• 1 cup grated Parmesanparmesan
• 1 cup seasoned bread crumbsseasoned-bread-crumbs
• Olive oil, for drizzlingolive-oil
• 1/3 cup reduced fat mayonnaisemayonnaise
• 1/3 cup lowfat plain yogurtyogurt
• 1 tablespoon Dijon mustarddijon-mustard
• 1 tablespoon chopped fresh parsley or chiveschive

1. 01Preheat the oven to 450 degrees F.
2. 02Rinse 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. 03Place 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. 04Coat 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. 05For the Dipping Sauce:
6. 06Mix the mayonnaise, yogurt, Dijon mustard, and parsley (or chives, if using) in a small dipping bowl.
7. 07

Calories

473 kcal

Protein

43 g

Fat

19 g

Saturated fat

6 g

Carbs

32 g

Fiber

2 g

Sugar

4 g

Sodium

1206 mg

Cholesterol

78 mg

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