Parmesan Salmon Fingers

Parmesan Salmon Fingers with Avocado Dip

Parmesan Salmon Fingers with Avocado Dip

I’ve seen other people make versions of this recipe — I got the original idea a couple of years ago from watching the Food Network, so it’s hardly my invention.  I do give myself credit for thinking to pair the avocado dipping sauce with the salmon fingers, though.  So, with a nod to all the other salmon-finger-loving cooks out there, this is my version of a great, healthy twist on fish sticks.

1 lb salmon filet, skin removed (check carefully for bones)

3/4 cup all-purpose flour

salt and pepper

4 eggs, beaten (you may need more or less egg, depending on the size of the eggs)

All-Purpose breading mix (see below)

Avocado Dip (see below)

Preheat oven to 400 degrees.  Spray a baking sheet lightly with cooking spray or rub with olive oil.  Cut the salmon into “fingers,” roughly 1/2 inch thick by 2-3 inches long.  Combine the flour with a pinch of salt and pepper.  Lightly coat the salmon fingers in the seasoned flour — this will help the eggs and breading stick to the fish.  Pat off any excess flour, then dip the fish fingers in the beaten egg, roll in the breading mixture, and place on the baking sheet.  Bake the salmon fingers at 400 degrees for about 15 minutes, just until golden brown and cooked through.  Serve with the avocado dip.

All-Purpose Breading Mix
(which I also use on chicken cutlets, various vegetables, etc.):

1 1/2 cups plain dry bread crumbs, white or whole wheat

1/2 cup grated Parmesan cheese

1 tsp garlic powder

1/2 tsp salt

1 tsp dried basil

pinch of black pepper

Combine all the ingredients, tossing well to make sure the cheese doesn’t clump up and fall to the bottom of the breading.

Avocado Dip:

2 ripe avocadoes

1/2 cup plain yogurt

juice of 1/2 lemon

1 clove garlic

1/2 tsp salt

1/4 tsp pepper

Scoop the flesh out of the avocadoes and place in a blender or food processor with the remaining ingredients.  Puree until smooth and creamy.  This dip is great on almost anything you can think of, but I think it pairs especially well with the crunchy salmon.

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One Response to Parmesan Salmon Fingers

  1. Pingback: Experimentation: September Meal Plan | Red, Round, or Green

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