Parmesan Fish Fingers

  • Preparation Time4 mins
  • Cooking Time17 mins
  • DifficultyEasy
1 (500g) centre-cut salmon fillet, about 22cm by 10cm, skinned
65g plain flour
1/2 tsp fine sea salt
1/4 tsp freshly ground black pepper
3 egg whites
85g grated parmesan
150g seasoned bread crumbs

For the dipping sauce

70g reduced fat mayonnaise
90g lowfat natural yoghurt
1 tbsp dijon mustard
1 tbsp chopped fresh parsley or chives
For the fish fingers:
1) Preheat the oven to 230C/Gas 8.

2) Rinse the salmon fillet and pat dry with paper towels. Cut the fish in half to make 2 fillets each about 10cm by 11.5cm. Starting on the longest edge, slice the fillets into 1cm pieces. Lay the widest pieces, from the centre and cut side down, and slice in half lengthways so all the fingers are equally about 1cm by 1cm by 11.5cm in size.

3) Place the flour in a medium bowl and season with the salt and pepper. Place the egg whites in another bowl and beat until frothy, about 30 seconds. Combine the Parmesan and bread crumbs in a third bowl.

4) Coat the salmon fingers in the seasoned flour and pat to remove any excess. Dip the floured salmon in the egg whites and then into the Parmesan mixture, gently pressing the mixture into the fish.

5) Place the breaded salmon fingers on a liberally oiled baking tray. Drizzle lightly with the olive oil. Bake for 15 to 20 minutes until golden brown.

6) Arrange the fish fingers on a serving platter and serve with the dipping sauce.

For the dipping sauce:
1) Mix the mayonnaise, yoghurt, Dijon mustard, and parsley (or chives, if using) in a small dipping bowl.

Note: The fish fingers can also be dipped in ketchup, marinara sauce, pesto, ranch dressing or vinaigrette.

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