I have a healthy but delicious alternative to tasty fried fish-sticks and I wanted to share my recipe via pictures. My fish sticks are baked - not fried, but they're still crispy and light. Also, I use wild salmon for great nutritional value (Omega-3) and flavor instead of the usual "whiting fish" such as cod. Here's how I make it...
First, set the oven at 375 degrees. Then, take a foil or parchment lined sheet pan and sprinkle on some Panko bread crumbs (Panko bread crumbs are Japanese-style bread crumbs that are crispier than traditional bread crumbs.) Season with some Kosher salt, cracked pepper, and Parmesan cheese if desired (you can also get Italian Style Panko.)
You'll need a sheet pan and two shallow plates...
I find that breading the salmon in a sheet pan wastes less bread crumbs compared to spreading the bread crumbs onto a plate. In a shallow dish (pie plates work best,) place about 4 egg whites and whisk them for about 30 seconds just to mix. This is a critical step into making these fish-sticks healthier - omitting the yolk, so separate those eggs. In another pie plate, put in some flour, about 2 cups just to be sure you have enough to dust the salmon.
Now,that your breading assembly line is all setup, slice your wild salmon to about an inch to an inch...
Breading fish is a 3 step process I like to call the three D's: Dust-Dip-Dap. Dust the fish in flour (a light dusting, no heavy coats), Dip this fish in the egg whites (turning them over and over for even coating), and Dap them on the Panko (bread crumbs) on just one side.
Now, the other reason why you have the Panko in a sheet pan and why your pressing down (Dap-ing ) the salmon on one side is to make the time go faster. If you entirely bread the salmon one at a time, you'll get the panko (plus flour and egg) all over your fingers and thus waste time (and Panko bread crumbs) when you wash the "gunk" off your fingers between breadings. If you do it my way, you do not even have to touch the Panko (yet) until all your salmon is placed on the sheet pan (can't do that with a pie plate - not big enough.) Once all your salmon is placed and pressed (Dapped) on your sheet pan, then turn them over to coat the other side of the fish by Daping them into the Panko - make sure you get the sides too. Again - no heavy coats.
Transfer your fish-sticks to a new lined sheet pan. Add A light sprinkle of olive oil (about a tablespoon) or olive oil spray - into the oven for about 12 minutes, turn the sticks, add another tablespoon of olive oil, back in the oven for 5 more minutes...
In the meantime, start making your dipping sauce or buy one but doctor it up. For my savory & sweet sauce you need 2 cloves of fresh garlic chopped finely, 2 tablespoons of mayo, 3 tablespoons of olive oil (don't worry, the sauce is for 4 people), 2 tablespoons of pure honey, a teaspoon of Dijon mustard, 1 tablespoon of dried parsley (and if you have some on hand, about a tablespoon of chopped pickle), teaspoon of chili powder, salt & pepper.
Or again - buy a good quality tarter sauce (or any sauce you like with fish) and add some lemon juice and black pepper to it.
Serve with sauce on the side and a few wedges of lemon/lime, and your favorite frothy beer - in our case, Ginger Ale. Usually, I serve about 3 sticks a person with a full heaping of steamed broccoli on the side as a complete meal. Light & Delicious!!!
Trust me, they are so crisp, your family or guests would swear that you fried these babies up!
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