Adults and children alike love these spicy, crunchy sticks. You can substitute other thick fish fillets for the salmon.
Developed by Emily Richards, PH Ec. ©The Heart and Stroke Foundation 2011.
- 500 g (1 lb) centre cut salmon fillet, skinned
- 1 egg white, lightly beaten
- 5 mL (1 tsp) Dijon mustard
- 5 mL (1 tsp) chopped fresh thyme or 2 mL (1/2 tsp) dried thyme leaves
- 250 mL (1 cup) finely crushed cornflakes
- 10 mL (2 tsp) chili powder
- 5 mL (1 tsp) paprika
- 1 mL (1/4 tsp) cayenne pepper
- Cut salmon into 8 equal strips and set aside.
- In shallow dish, whisk together egg white, mustard and thyme.
- In another shallow dish, stir together cornflakes, chili powder, paprika and cayenne pepper. Dip salmon in egg, letting excess drip off. Coat in cornflake mixture and place on parchment paper lined baking sheet and bake in 220°C (425°F) oven for about 10 minutes or until golden and flakes when tested with fork.
Tip: You will need 500 mL (2 cups) cornflakes to get 250 mL (1 cup) crushed. Place them in a re-sealable bag and use a rolling pin to crush them or get the kids to help and use their hands to crush the flakes.
Posted: May 2011
per serving (125 mL/4 oz)
- Calories: 297
- Protein: 25 g
- Total fat: 13 g
- Saturated fat: 3 g
- Cholesterol: 64 mg
- Carbohydrate: 19 g
- Sodium: 253 mg
- Potassium: 454 mg