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Fish Sticks & Dips

Preparation: 10 mins

Cooking: 20 mins

Serves 4, costs under £3.00

Ingredients

  • 2 Salmon Fillets (250g) ((Frozen or Fresh))
  • 2 Heaped tablespoons Plain Flour (60g)
  • Black Pepper (1g)
  • 2 Egg Whites (60g)
  • 2 Heaped tablespoons Grated Parmesan Cheese (20g) ((Hard Cheese))
  • 4 Heaped tablespoons Breadcrumbs (60g)
  • 1 Heaped tablespoon Low fat mayonnaise (33g) ((For the Dip))
  • 1 Heaped tablespoon Low Fat Plain Yoghurt (40g) ((For the Dip))
  • 1 Teaspoon Mustard (40g) ((For the Dip))
  • 1 Teaspoon Chopped Parsley (1g) (Optional - (For the Dip) )

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

1. Preheat the oven to 200°C / 180°C fan oven / 400°F / gas mark 6.  Using kitchen roll or fingers coat a baking tray with vegetable oil.

2. If using frozen fish make sure it is defrosted before use.

3. Rinse the salmon gently and pat dry with kitchen towel. Using a sharp knive cut the fish into approximately 10 cm strips that are 11/5cm in width and height.

4. Place the flour and pepper in a bowl. In another bowl crack each egg being careful to keep the yolks in the shell (these are not required). Beat the egg whites with a whisk or folk until frothy. In a third bowl mix the cheese and breadcrumbs together.

5. Coat each salmon strip in flour, pat to remove excess then dip in the egg and finally coat in breadcrumb mix.

6. Place the sticks onto the baking tray. Bake in the oven for around 15- 20 minutes  until golden brown.

7. While the fish sticks are cooking make the dip by mixing the mayonnaise, yoghurt, mustard and herbs (if using) in a small bowl.

Nutritional Information