Health Kick – Salmon Fish Sticks

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So, I have a confession….I am overweight. I know it. My husband knows it. Even my Wii knows it. For the last several months I have been going to the gym 2 to 3 times a week hoping to lose a few pounds, but it has yet to happen. I mean not a single ounce of weight. ( and I don’t want to hear all that muscle weighs more than fat crap) So now there is only one thing left to do…{sigh}…diet.
I suck at dieting. You know why? Because I really love food and because I don’t want to spend a fortune on bean sprouts and agave nectar. So, this time around I am doing it the old fashioned way. Counting calories and eating smarter. I don’t know how far I’ll make it but I hope I make it all the way back to this :
 
Maybe I’m setting the bar a little high. Trust me when I tell you that ,after birthing twins, life will never be the same and neither will my stomach. Maybe this blogging thing will take off and I’ll buy myself a nice tummy tuck.
 
Ok, bikinis aside, I saw this recipe on Everyday Italian the other day while folding laundry. (Have I ever mentioned that I think Giada DeLaurentiis is the sexiest woman ever? If my hubby left me for her, I wouldn’t mind.) It looked delicious and she said it was healthy so I just had to make it. 
I used salmon here because that’s what the recipe called for and it’s one of the few fishes that my hubby isn’t allergic to, but you could probably use any kind of firm fish like cod or halibut. This is definitely a keeper for me.
Salmon Fish Sticks
as per Giada de Laurentiis 
 
1 (18-ounce) center-cut salmon fillet, about 9 by 4 inches, skinned
1/2 cup all-purpose flour
1/2 teaspoon salt 
1/4 teaspoon freshly ground black pepper
3 egg whites
1 cup grated Parmesan
1 cup seasoned bread crumbs ( I heavily seasoned mine with a seafood seasoning)
Olive oil, for drizzling

 
Dipping Sauce
1/3 cup reduced fat mayonnaise
1/3 cup lowfat plain yogurt
1 tablespoon Dijon mustard
1 tablespoon chopped fresh parsley or chives

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.

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.

jodiemo

Jodie is a wife, mom, writer and lover of chickens and gardens. She runs her family's winery by day and cooks and writes by night.

This Post Has 6 Comments
  1. Great recipe and bikini :o) baking is much better than frying even if you are not dieting! Eating healthy is better than going on a diet. You will make it and I'm sure will get back your old body back! just don't give up!

  2. Losing weight can definitely be a daunting task, but it looks like you're taking the right steps with delicious recipes like this one.

  3. It sounds like you have got your priorities right! Flavour and happiness above restrictions! This sounds yummy and really healthy!

  4. Great recipe. Thanks for sharing. Excellent article on budgeting, as well. These rules have helped me my entire life but are well worth repeating for the next generation. And, the truth is, cooking from scratch just doesn't take that long. And, so much better for you, since you know exactly what's going in your meal. Come visit my site.

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