Fish sticks are an all-time kid favorite, but many of the frozen, store-bought brands have more breading than fish. To add better health to fish sticks, I gave them a makeover using salmon!
Salmon is rich in heart-healthy omega-3 fats, and my light coating is so yummy and crispy, your kids may actually think they’re eating chicken fingers.
Makeovers make me happy. For this one, I switch from the usual white fish to salmon because it’s loaded with omega-3 fats, and I created a breading with egg, light soy sauce, sesame oil, ground ginger, and panko bread crumbs.
- Serves: 5
- Serving size: 2 to 3 sticks
- Calories: 340
- Fat: 11g
- Saturated fat: 2g
- Carbohydrates: 23g
- Sodium: 340mg
- Fiber: 1g
- Protein: 33g
- 24 ounces center cut salmon fillet, skinned
- ¼ cup all purpose flour
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
- 1 large egg
- 1 tablespoon reduced-sodium soy sauce
- 1 teaspoon toasted sesame oil
- ½ teaspoon ground ginger
- ¼ teaspoon garlic powder
- 1½ cups panko bread crumbs
- Preheat oven to 450°F. Generously coat a large baking sheet with nonstick cooking spray and set aside.
- Place salmon on a cutting board and slice into ¾-inch by 4-inch strips.
- Place flour, salt, and pepper in a shallow bowl and stir to combine. In a second bowl, whisk together egg, soy sauce, sesame oil, ginger, and garlic powder until well combined. Place bread crumbs in a third bowl or plate.
- To bread salmon, coat all sides with flour and shake off excess. Dip in egg mixture, then coat evenly with bread crumbs. Arrange on baking sheet, spray tops of fish with nonstick spray and bake about 7 minutes. Remove from oven, flip fish sticks, spray tops again with nonstick spray and continue to bake until coating is crispy and fish is cooked through, 5 to 8 additional minutes.
Serve these salmon sticks with shelled edamame, rice, and your favorite Asian dipping sauce or ketchup.