Parmesan Salmon Fish Sticks
Crispy, cheesy, and irresistibly flavorful, these Parmesan Salmon Fish Sticks are a healthy twist on a comfort food favorite. Made with tender strips of salmon coated in a golden blend of panko breadcrumbs, grated Parmesan cheese, and a touch of garlic and paprika, these oven-baked fish sticks deliver a satisfying crunch without the need for frying. Perfectly seasoned and cooked to flaky perfection, they're easy to prepare in just 35 minutes and make an ideal weeknight dinner or crowd-pleasing appetizer. Serve them with your favorite dipping sauce—think tangy tartar or refreshing tzatziki—and watch them disappear in no time! Packed with protein and Omega-3s, this family-friendly recipe combines nutritious ingredients with crave-worthy flavor for a dish that's both wholesome and indulgent.
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Recipe Information
Ingredients
- 1 lb Salmon fillets
- 1 cup Panko breadcrumbs
- 0.5 cup Grated Parmesan cheese
- 0.5 cup All-purpose flour
- 2 large Eggs
- 1 teaspoon Garlic powder
- 1 teaspoon Paprika
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- Olive oil or cooking spray
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or lightly grease it with olive oil or cooking spray.
Slice the salmon fillets into evenly-sized strips, about 1 inch wide, resembling fish sticks. Pat them dry with a paper towel and set them aside.
In a shallow dish, mix the panko breadcrumbs, grated Parmesan cheese, garlic powder, paprika, salt, and black pepper.
Place the flour in a second shallow dish, and whisk the eggs in a third dish to create an assembly line.
Dredge each salmon strip in the flour, shaking off any excess. Dip it into the beaten eggs, then coat it thoroughly with the breadcrumb mixture, pressing gently to adhere.
Arrange the coated salmon sticks in a single layer on the prepared baking sheet, ensuring they do not touch or overlap for even cooking.
Lightly spray the salmon sticks with olive oil or cooking spray to help them crisp up in the oven.
Bake in the preheated oven for 12-15 minutes, or until the salmon is cooked through and the crust is golden brown and crispy. The internal temperature should reach 145°F (63°C).
Remove from the oven and let them rest for a couple of minutes. Serve warm with your choice of dipping sauce, such as tartar, tzatziki, or a squeeze of fresh lemon.
Nutrition Facts
Calories |
486 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.3 g | 29% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 148 mg | 49% | |
| Sodium | 760 mg | 33% | |
| Total Carbohydrate | 35.1 g | 13% | |
| Dietary Fiber | 2.8 g | 10% | |
| Total Sugars | 2.2 g | ||
| Protein | 35.6 g | 71% | |
| Vitamin D | 0.5 mcg | 3% | |
| Calcium | 152 mg | 12% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 113 mg | 2% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
