Dippable finger foods always go down a treat with kids, and these fish sticks are no exception. Salmon is a nutritional powerhouse that, among other benefits, is a wonderful source of omega-3 fatty acids and protein, both of which you must get from your diet. To complete this meal, try serving the fish sticks and zesty yogurt sauce alongside roasted sweet potato wedges or celery and carrot sticks.
This coating would also be delicious used on strips of chicken instead of fish. Use recipe as directed, but take note that the baking time may be longer.
Quinoa Crusted Salmon Sticks
Ingredients
- 1/2 cup + 2 Tbsp (125 mL + 30 mL) plain Greek yogurt, divided
- 1/4 cup (60 mL) finely chopped dill pickles
- 1 tsp (5 mL) Dijon mustard
- 1/4 tsp (1 mL) finely grated lemon zest
- 1 tsp (5 mL) lemon juice
- 1 cup (250 mL) uncooked white quinoa
- 1/4 cup (60 mL) all-purpose flour or white rice flour
- 1 tsp (5 mL) sweet paprika
- 1/4 tsp (1 mL) dried thyme
- 1/4 tsp (1 mL) ground cumin
- 1 Tbsp (15 mL) water
- 1 large organic egg
- 1 lb (450 g) skinless salmon, cut into 1 in (2.5 cm) strips
Nutrition
Per serving:
- calories401
- protein42 g
- total fat9 g
- sat. fat1 g
- total carbohydrates36 g
- sugars2 g
- fibre4 g
- sodium276 mg
Directions
01
Preheat oven to 425 F (220 C). Line rimmed baking tray with parchment paper and set aside.
02
In small bowl, whisk together 1/2 cup (125 mL) yogurt, pickles, lemon zest, and lemon juice. Set aside until ready to use.
03
In large frying pan, place uncooked quinoa and place pan over medium-high heat, stirring often, until quinoa is toasted and fragrant, about 3 to 4 minutes. Remove frying pan from heat and set aside for 10 minutes to cool. Transfer quinoa to food processor and pulse until coarsely ground. Transfer ground quinoa to shallow bowl and set aside.
04
In another shallow bowl, whisk together flour, paprika, thyme, and cumin. Set aside next to ground quinoa.
05
In third shallow bowl, whisk together remaining 2 Tbsp (30 mL) yogurt, water, and egg until well combined. Set aside next to two other bowls.
06
Working with one piece of fish at a time, first dredge fish in flour mixture, gently shaking off the excess. Then dip in egg mixture before coating completely in ground quinoa. Place fish in a single layer on prepared baking tray. Repeat until all fish has been coated.
07
Bake fish for 7 minutes. With tongs, turn fish over and return to oven to bake until fish strips are golden brown and cooked through, about another 7 to 9 minutes. Serve fish sticks warm with yogurt sauce on the side for dipping.
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