When someone says “fish stick” what comes to mind? For many of us, these two words conjure up battered and frozen sticks made of mystery white fish, served on a divided tray in elementary school. While fish sticks may bring back fond memories of a simpler time, they may not support your goals for a healthier lifestyle. Turn your nostalgia into a nutritious meal with this baked salmon fish stick recipe.
By using high-quality ingredients in this dish, fish sticks are elevated to — dare we say it? — healthy food. At the center of these treats is wild-caught salmon, which is rich in omega-3 fatty acids, vitamin B and other essential vitamins and minerals. Whole wheat or gluten-free flour, eggs and panko bread crumbs provide the satisfying crunch you want in a fish stick and, because this meal is baked and not fried, there’s no guilt or greasy aftertaste.
There is no wrong side dish for fish sticks. I like to serve mine with lightly steamed broccoli tossed with lemon juice and garlic salt and a small indulgent side, such as fried potatoes. If you’re carefully watching your calories, serve with a side of brown rice.
BAKED SALMON FISH STICKS
- Fresh or frozen salmon patties, about 4 small fillets
- ½ whole wheat flour (or gluten-free flour)
- 1 egg
- ½ cup panko seasoned bread crumbs (gluten-free options are available)
- Pinch of garlic salt and ground pepper
- Preheat oven to 425° F.
- Cut salmon into 2” wide slices.
- Place a cooling rack inside a baking sheet and spray with nonstick cooking spray.
- Combine flour, garlic salt and ground pepper in a wide-mouth bowl.
- Lightly scramble the egg in a separate wide-mouth bowl.
- Place breadcrumbs in a third wide-mouth bowl and create an assembly line.
- Dry each fish fillet with a paper towel before dredging in flour, egg and then breadcrumbs.
- Place fish sticks on the cooling rack, so they’re close but not touching.
- Bake for 10-12 minutes.
Makes about 12 fish sticks.