Baked Fish Fingers

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Baked Fish Fingers

Published on July 23, 2015 | By |
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These are extremely mild and crunchy, and delicious with the dipping sauce (who doesn’t love dipping?)  A perfect introduction to salmon for fish newbies or haters.  And a great way to get more of this super-nutritious fish into little bodies!

Ingredient note: While you could use regular panko or dry bread crumbs here, it’s worth seeking out Whole Wheat Panko.  They honestly taste the same, and pack in some whole grain goodness.  They’re hard to find in grocery stores, but easily procurable online.  I like the Roland WW Panko, as they’re lighter and less coarse than some of the other brands.

Also, I generally use the frozen wild salmon fillets from Trader Joe’s.  I let them thaw 90% of the way, ensuring no ice sheets remain, then cut into fingers and proceed.  They’re super firm and easy to work with when still barely frozen.  If you use fresh salmon fillets, have your fishmonger skin them, then throw in the freezer for 15 minutes before cutting and proceeding with the recipe.

Ingredients

  • 1 lb. skinless salmon fillet cut into 1-inch wide fingers (or sub skinless fillets of any firm white fish like flounder or sole)
  • 1 cup whole wheat panko (or use cracker or pretzel crumbs - just blitz a handful or two in a food processor)
  • 1/2 cup brown rice flour
  • 1 egg
  • 1/2 cup almond or rice milk
  • 2 TBSP Dijon mustard
  • 1 tsp fine sea salt
  • olive or coconut oil spray
  • lemon wedges for serving
  • Yogurt-Mustard Dipping Sauce

Instructions

  • 1. Preheat the oven to 425°F. Line a baking sheet with parchment paper and set aside.
  • 2. Whisk together the egg, almond milk and mustard in a mixing bowl and set aside. In a separate bowl whisk together the panko or crumbs and the salt. Place the flour in a third bowl.
  • 3. First coat the fish fingers in the flour, then the egg-milk mixture, then dredge in the panko, tapping off any excess. Lay the coated fish fingers on the prepared baking sheet. Spray lightly with olive oil spray, turn fingers and light spray the other side.
  • 4. Bake for 8 minutes, then flip the fish fingers over and cook for another 3-4 minutes. Turn the oven to broil and broil for 1-2 minutes just to get the crumb coating nice and toasty (but watch closely as they'll go from golden brown to horribly black in a heartbeat). Sprinkle with flaky sea salt and serve immediately with lemon wedges and Mustard-Yogurt Dipping Sauce.
  • 5. MUSTARD-YOGURT DIPPING SAUCE Combine 3/4 cup yogurt (I like sheep's milk) with 2 TBSP Dijon mustard, 2 tsp Extra Virgin Olive Oil and 1/2 tsp fine sea salt in a small bowl. Mix well.

One Response to Baked Fish Fingers

  1. Catherine Okereke July 26, 2015 at 6:25 pm #

    It was about time fish sticks came back into my life – these were fantastic! Added the adult kick of sriracha to my sauce and they were so super tasty. Paired with kale chips. Yum all around.

    XO,

    Catherine

    Reply

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