Adventures in Healthier Eating with 2 Kids and a Picky Husband

Breaded Salmon Sticks

3 WWPP Posted by 8 years ago 8 Comments

I failed. :( My only mission tonight was to get salmon in the boy. I tried so hard to make a kid friendly dish. I really did. I breaded it. I sweetened it a bit. I even made it dip-able in ketchup. If that doesn’t define toddler friendly I don’t know what does.

To my dismay as I pulled dinner out of the oven he took one look and declared, “I don’t like those.”

To which I said, “You don’t even know what they are?”

“What are they?”

“Fish sticks.”

“I don’t like fish sticks.”

“How do you know, you haven’t tried them yet.”

“I don’t like them.”

sigh…. kids.

He took a bite making a face before he even started to chew. I’m not a forcer so after he tried one bite I dropped it. But MAN I was disappointed.

However, I LOVED them. Seriously, I could eat these every night for dinner and yes, I dipped mine in ketchup. :)

Oh! and hubby liked them too! breaded salmon sticks

  • 1/2 cup rolled oats (40g)
  • 1/2 cup wheat bran (30g)
  • 1 tbsp dried parsley
  • 1/2 tbsp onion powder
  • 1/2 tbsp garlic powder
  • 1/2 tbsp paprika
  • 1/4 tsp salt
  • 1/8 tsp ground black pepper
  • 2 egg whites
  • 1 tbsp molasses (21g)
  • A pound of salmon skinless salmon fillets
  • Non-stick cooking spray

Preheat the oven to 425 degrees

Line a cookie sheet and spray with non-stick cooking spray.

Pulse rolled oats, bran, parsley, onion powder, garlic powder, paprika, salt and pepper in the blender to make the “breading.”

breaded salmon stick breading beforebreaded salmon stick breading after

breading the breaded salmon sticksWhisk the egg whites and molasses together.

Cut the fillet into slices resembling “fingers” as shown. About 4 per fillet.

Coat the cut salmon in the molasses egg white mixture. One by one dip and coat the salmon in the breading and place on the cookie sheet.

Once finished spray the tops with a bit more non-stick cooking spray.

Bake for about 10 minutes flipping once.

Here’s a little before and after cooking.

breaded salmon sticks beforebreaded salmon stick after

I served with some brown rice, quick sugar snap peas, and butternut squash fries.

Approx Nutritional Information per serving
Servings Amt per Serving
4 4 oz of Salmon (~4 pieces)
Calories Fat Fiber WWPs
250 8g 18g old: 5 new: 3
Sugar Sat Fat Carbs Protein
4g 1g 3g 27g

See other recipes using: oatmeal, salmon, wheat bran

Leave a comment

I’d love to hear your story or thoughts on mine.

However, to prevent the massive amounts of spam I was receiving I have turned off comments on any post older than 5 days old. If you'd like to leave me a note regarding this post or anything really try me on twitter (@RoniNoone,) my Facebook page, or even IG (@RoniNoone) I'm so sorry for the inconvenience. I never thought I'd have to do this but it's gotten way out of hand and comment management has become simply too time consuming to manage.



There are 8 comments so far. Join in on the conversation.

    Irene aka FitHungryGurl

    September 30, 2009

    Ok, seriously, you have to stop with the healthy deliciousness. LOL! These look wonderful. I love salmon, but hubby doesn't. I think I will try these with tilapia instead.


    September 30, 2009

    It is always worth the try! Atleast your child have a single bite..


    September 30, 2009

    We KY mamas have a saying..."Ya git what ya git, and ya don't throw a fit." Well, my kids think it's funny and after we say it together, they realize I mean it. Anyway, I just have a chip on my shoulder about picky eaters, but thankfully my third child, now nearly one, will eat anything. Then he'll pause and clap for me! (It's gonna stay that way, right?)


    September 30, 2009

    Yum, they look great! Maybe the little guy will come around when he sees how much you like them. I always struggle when I need to skin the salmon, did the fish market do that for you or did you do it yourself?


    October 6, 2009

    Kerry - I'm glad you asked as I forgot to mention. I only make these were they have skinless at the store. My knives just aren't good enough. Or maybe it's me but I've murdered quite a few salmon fillets trying. lol


    October 7, 2009

    I made these last night. WOW! I actually dislike the flavor of cooked salmon ha ha.. But with this coating and ketchup I couldn't stop eating them... and I had already eaten my own dinner. I made them for Jon but He got about 1/2 of what I made for them. I Loved them too much so now I am about to make a trip to costo to pick up some more salmon... My poor wallet :(


    November 8, 2009

    You should try teriyaki salmon--our toddler eats that. And also try reading the book Charlie and Lola's "I will never not ever eat a tomato," which is about a little girl who HATES fish sticks. For easy teriyaki salmon: In saucepan combine: 1/2 cup soy sauce 1/2 cup mirin (available in asian food stores or specialty food stores. Can sub a little bit of white wine--the alcohol boils off--and more sugar) 2-3 dashes of rice wine vinegar 1/4 cup sugar (can use maple syrup or and boil until mixture coats spoon Add two tablespoons chopped ginger Continue to simmer Mix together a bit of cornstarch and cold water, then stir in to thicken. Add more water if flavor is too intense. Heat olive oil in a pan and sear salmon filet on all sides. Now add teriyaki sauce, turning to coat all sides. Cook until salmon is opaque and firm throughout, but still juicy in the middle. I serve with brown rice and vegetables with peanut dipping sauce.


    March 15, 2010

    I'm delurking to tell you how wonderful these are. My 3 year old little one loves to help me in the kitchen as well, but I have never let him bread things with me because I thought it was a little beyond him. These were the perfect things to get him started because they are just the right size for little hands. And he loved eating them as well. He ate four sticks! Thanks you for all the great recipes!