Day 28 | Parmesan Fish Sticks

Laura Santtini's 30 Days of Flavour Recipe Collection

These will truly banish any lingering bad memories of soggy fish fingers served for school lunches. I like to use salmon but these are just as delicious made with cod, halibut or any firm fish. Panko breadcrumbs originate from Japan where they use an airier, crispier-textured bread to make the breadcrumbs. Panko breadcrumbs don’t absorb as much oil and give you a better crunch.

LEVEL      Easy


1          pound salmon filet
1/2     cup flour
Kosher salt and freshly ground black pepper
3          egg whites
2          teaspoons Taste #5 Vegetarian paste
1/4       cup parmesan, grated
1/2       cup panko breadcrumbs
olive oil


1          cup mayonnaise
4          tablespoons small capers, drained
4          tablespoons gherkins, drained and finely chopped
1          small shallot, very finely chopped
squeeze of lemon juice
1          teaspoon Taste #5 Vegetarian Far Eastern paste
3          tablespoons flat leaf parsley, finely chopped
Kosher salt and freshly ground black pepper


  1. Make the tartare sauce first by combining all the ingredients together. Set aside or make in advance and refrigerate
  2. Preheat the oven to 400˚F
  3. Rinse the fish and pat dry.
  4. Cut into equal size pieces about 3 x 1 inches.
  5. Place flour in bowl and season with salt and pepper.
  6. Whisk the egg whites together with the umami paste in another bowl until lightly frothy
  7. Combine breadcrumbs and grated cheese in another bowl.
  8. Coat pieces of fish, one at a time in the seasoned flour, then egg white mixture and then coat with the breadcrumb mixture.
  9. Place the breaded fish sticks on an oil baking sheet.
  10. Bake for 15-20 minutes until golden brown. Serve with the tartare sauce.
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