Monday 1 August 2011

Oven Fish Sticks 'n' Zucchini Strips

Try this dish and you’ll never go back to boxed frozen fish sticks ever again. I had some salmon fillets and I wanted to try something new, as well as a new side dish, instead of the boring 'ol chips or fries. This recipe serves 2.


250g salmon fillets (I used 2 fillets, about 5-6oz each)
1 c bread crumbs
¼ c parmesan cheese
½ c flour
2 egg whites
2 medium zucchini
1-2 tomatoes
1 tbsp. olive oil
Garlic powder
Salt /pepper

Dipping Sauce ingredients:
2 tbsp. light mayo
2 tbsp. Maille Dijon mustard
Juice of half a lemon
Pinch Paprika

To start:
Make a breading station - three bowls
1- flour, salt, pepper, garlic powder
2- bread crumbs and parmesan cheese
3- egg whites slightly whipped

Pre-heat oven to 200C or 400F
Slice zucchini into thin half centimeter strips (the idea is to make them look like fries).
Quarter the tomatoes
Cover a baking sheet with foil.
Lay zucchini flat and spread apart so that each piece is exposed.
Sprinkle with tomatoes.
Lightly drizzle the olive oil over the zucchini and tomatoes, and salt and pepper.
Place into the oven.

To finish the fish: (Using one hand only for the breading part makes a huge difference)
Line another baking dish with foil and use spray oil to prevent sticking.
Cut the pieces of salmon into half inch pieces, about the length of your finger too.
Dip each piece in flour completely covering it.
Next dip into the egg whites.
Next dip into the bread crumb and make sure completely coated.
Place on the baking dish, and repeat until all salmon is done.
Place in the oven and the zucchini should be done at the same time the salmon is finished in 15-20 minutes.

Preparing the dip:
Mix all ingredients and serve individually in dipping bowls.

Note: Forgive my sloppy plating, I started eating before I realized I hadn’t snapped a photo!

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