Healthy Asian Salmon Sticks

These Asian Salmon Sticks are not only an excellent source of healthy fats but also an excellent weeknight meal that’s kid-approved!

A few months ago I did a round-up of salmon recipes that included delicious recipes from some fellow dietitian bloggers. 

Honestly, I wanted to do this round-up not only for my readers but also for myself.

I love fish and seafood, but I’m not a big fan of grilled or roasted salmon. So what better way to add some delicious salmon recipes to my menu rotation than to ask creative dietitians?!

I’m so glad I did because I have finally begun to branch out and create some delicious salmon recipes that my whole family can enjoy.

This Asian Salmon Sticks recipe is closely adapted from Meal Makeover Moms’ Asian Fish Sticks recipe. When I first saw it, I knew it would be a winner in my house.

My kids love my Italian Baked Chicken Tenders and Baked Honey Mustard Chicken Tenders, not only because they can dip them in ketchup but they are also finger food like these Asian Fish Sticks. 

I purchased individually frozen salmon fillets from my local Sam’s Club. Once thawed I cut them into sticks to prep them for the breading.

A very simple way to purchase and prep fish!

Dietitian’s Dish

Salmon is a good source of omega-3 fatty acids which are a type of unsaturated fat.

Omega-3 fatty acids may help to reduce inflammation and therefore help lower cholesterol, reduce blood clotting and reduce your risk of stroke and heart failure.

The American Heart Association recommends eating fish (especially fatty fish like salmon, lake trout and albacore tuna) twice a week.

One serving of fish is 3.5 ounces (2 to 3 of these fish sticks).

Healthy Asian Salmon Sticks

Mom and kid-approved healthy fish sticks!

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Prep Time 15 minutes mins

Cook Time 18 minutes mins

Total Time 33 minutes mins

Ingredients

  

• 24 ounces salmon skinned
• 1/4 cup white whole wheat flour
• black pepper and salt to taste
• 1 egg
• 1 teaspoon sesame oil
• 1 tablespoon reduced sodium soy sauce
• 1/2 teaspoon ground ginger
• 1/2 teaspoon garlic powder
• 1 1/2 cup whole wheat panko crumbs

Instructions

 

• Preheat oven to 450°F. Add aluminum foil to a rimmed baking pan and place a cookie cooling sheet over top of the aluminum foil and spray with non-stick cooking spray.
• Cut salmon into 4-inch sticks.
• In one bowl add the flour, black pepper and salt.
• In a second bowl whisk together the egg, sesame oil, soy sauce, ginger and garlic powder.
• In a third bowl add the panko crumbs.
• Individually coat each salmon stick in the flour mixture, then dip in the egg mix, and then coat with the panko crumbs.
• Add salmon sticks to baking pan.
• Cook for 8 minutes, turn, then cook for another 7-10 minutes.

Tried this recipe?Let us know how it was!

This Healthy Asian Salmon Fish Sticks post first appeared on Chocolate Slopes.

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