Parmesan Salmon Sticks with Zesty Avocado Dipping Sauce
Recipe type: Dinner
Serves: 5
I'm lucky because everyone in my family loves salmon. Whether we're having smoked salmon on a bagel with light cream cheese and a juicy tomato slice, baked tilapia with roasted asparagus on the side, or these Parmesan-crusted salmon sticks, this flavorful fish provides a boatload of healthy omega-3s to our diets.
  • 20 ounces center-cut salmon fillet, skinned
  • ¼ cup all-purpose flour
  • 1 large egg
  • 1 tablespoon water
  • 1 cup grated Parmesan cheese
  • ½ cup whole wheat Panko bread crumbs
  • 1 medium garlic clove, minced
  • Dipping Sauce:
  • 1 ripe avocado, seeded, peeled, and cut into quarters
  • ¼ cup plain nonfat Greek yogurt
  • Zest of half a lemon
  • Juice of half a lemon, 2 tablespoons
  • 1 sprig fresh tarragon leaves, about 2 teaspoons
  • 1 teaspoon honey
  • 1 teaspoon Dijon mustard
  • ¼ teaspoon kosher salt
  • Pepper to taste
  1. Preheat oven to 425°F. Line a large rimmed baking sheet with aluminum foil and set aside. Spray a cooling rack with nonstick cooking spray and place on top of the baking sheet.
  2. Place the salmon on a cutting board and slice into ¾-inch by 3 or 4-inch strips.
  3. Place the flour in a shallow bowl. In a second bowl, whisk together the egg and water until well combined. Place the Parmesan cheese, bread crumbs, and garlic in a third bowl and use a fork to mix everything together.
  4. To bread the salmon, coat all sides with flour and shake off excess. Dip in egg, then coat evenly with Parmesan mixture. Arrange the well-coated sticks on the cooling rack and spray the top of each salmon stick lightly with nonstick spray.
  5. Bake until the fish is cooked through and the coating is golden and crispy, 8 to 10 minutes. .
  6. To make the dipping sauce, place the avocado, yogurt, lemon zest, lemon juice, tarragon, honey, Dijon mustard, salt, and pepper to taste in the bowl of a mini food processor. Process until smooth, stopping a few times to scrape down the sides of the bowl. Season with additional salt and pepper to taste.
  7. Serve avocado dipping sauce with the salmon sticks.
Omega-3 Fatty Acids: 2,900 milligrams
Nutrition Information
Serving size: 3 to 4 sticks Calories: 485 Fat: 29g Saturated fat: 8g Carbohydrates: 20g Sodium: 740mg Fiber: 3g Protein: 35g
Recipe by Lizs Healthy Table at