Super Salmon Stix

Super Salmon Stix

Salmon has omega-3 fatty acids, which help keep your brain, eyes and nerves healthy. This Heart and Stroke Foundation of Manitoba approved that turns salmon fillets into fish sticks is kid-friendly.

Makes
6
  • Ingredients
    • 1/2 cup whole-wheat flour (125 mL)
    • 1 Tbsp wheat germ (15 mL)
    • 2 tsp chili powder (10 mL)
    • 1/2 tsp pepper (2 mL)
    • 4 egg whites, lightly beaten (4)
    • 1 Tbsp canola oil (15 mL)
    • 1 Tbsp lemon juice (15 mL)
    • 1 1/4 cups panko crumbs (300 mL)
    • 2 Tbsp grated lemon zest (30 mL)
    • 1 1/2 salmon fillet cut into 1 inch x 3 inch pieces (2.5 cm x 7.5 cm) (750 g)
  • Directions
    1. Preheat oven to 400°F (200°C). Lightly spray canola oil cooking spray on a foil lined baking sheet.
    2. In a shallow dish, combine whole-wheat flour, wheat germ, chili powder, and pepper. In a second shallow dish, combine eggs whites, canola oil, and lemon juice. In a third shallow dish, mix together panko crumbs and lemon zest.
    3. Dip salmon sticks in flour mixture, then into egg mixture, and finally into panko crumbs.
    4. Place salmon sticks on prepared baking sheet. Bake for about 10 minutes until fish flakes easily when tested with a fork. Do not overcook or fish will be dry.

Nutritional Analysis

Servings
6
Calories
260
Total Fat
8 g
Saturated Fat
1 g
Cholesterol
50 mg
Sodium
135 mg
Carbohydrates
17 g
Fiber
3 g
Sugars
1 g
Protein
29 g