Lunch: Parmesan Fish Sticks

This recipe includes superfoods such as:

Salmon

Health benefits of Parmesan Fish Sticks

Salmon is an excellent source of omega-3 fatty acids, which are crucial for reducing inflammation and promoting cardiovascular health. It is also rich in vitamin D, which helps regulate insulin levels and improve mood, both of which are important for managing PCOS symptoms. Additionally, salmon provides a good amount of B vitamins, particularly B12, which supports energy production and helps maintain healthy nerve function. Including salmon in your diet can help balance hormones, reduce inflammation, and support overall well-being.

Ingredients

1 (18-ounce) center-cut salmon fillet, about 9 by 4 inches, skinned
1/2 cup all-purpose flour
1/2 teaspoon fine sea salt
1/4 teaspoon freshly ground black pepper
3 egg whites
1 cup grated Parmesan
1 cup seasoned bread crumbs
Olive oil, for drizzling

Instructions

For the Fish Sticks: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.
NotesThe fish sticks can also be dipped in ketchup, marinara sauce, pesto, ranch dressing or vinaigrette.