Lunch: Salmon Fish Sticks with Zucchini Chips

Recipe by Judy Kim This grown-up take on fish sticks pairs crispy salmon with sun-dried tomato dipping sauce.

This recipe includes superfoods such as:

Salmon

Health benefits of Salmon Fish Sticks with Zucchini Chips

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

extra-virgin olive oil
1 c. sun-dried tomatoes, oil drained and chopped
Garlic clove, minced
kosher salt
Freshly ground black pepper
2 c. crushed tomatoes
2 tbsp. heavy cream
6 large zucchini, sliced into 1/8" rounds
1 1/2 lb. skinless salmon, cut into 1" strips
Canola oil, for frying
1 egg
1 c. all-purpose flour
2 c. panko (Japanese bread crumbs)
sea salt, such as Maldon
1/4 c. chopped fresh parsley

Instructions

Preheat oven to 425 degrees F. Line two sheet pans with parchment paper and insert wire racks. In a medium pot, heat 1 tablespoon olive oil over medium heat. Add sun-dried tomatoes and garlic; season with 1/2 teaspoon salt and 1/4 teaspoon black pepper. Cook until garlic is softened, 2 minutes. Add crushed tomatoes and heavy cream and heat through, 5 minutes. Using immersion blender, pulse until sauce is smooth. Turn off heat and cover sauce to keep warm.
Using a mandoline, slice zucchini into thin rounds approximately 1/8" thick. Spread zucchini into a even layer over the sheet pans. (If you do not have wire racks, place directly on parchment paper.) Drizzle with olive oil and season with salt and pepper. Roast until golden brown, 20 minutes.
Meanwhile, preheat cast iron skillet with 1" canola oil over medium-high heat. Prepare breading station with three medium bowls: one bowl with panko, another with 1 egg and 1 tablespoon water, beaten, and the third with flour. Season fish with salt and pepper. Coat each piece of fish with flour and shake off excess, then dip in egg and coat in breadcrumbs. Fry fish in two batches until golden brown, about 2 minutes. Drain and transfer to a paper towel–lined plate. Season with salt immediately.
Serve fish sticks with zucchini chips and ramekin of sundried tomato sauce. Garnish with sea salt and parsley.