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Panko Crusted Baked Salmon with Crunchy Slaw and Avocado Dipping Sauce

February 20, 2017 By Kristi Rimkus 24 Comments

Turn the typical fish stick into a super healthy meal with panko crusted salmon and a crunchy slaw with cooling avocado sauce.

Panko Baked Salmon Strips with Slaw and Avocado Dressing

This salmon recipe turned into one of those meals where I started with a simple idea, and it quickly expanded into a much more complicated cooking adventure totally worth the effort.

Salmon Sticks

Salmon Sticks

What was supposed to be a salmon filet studded with panko bread crumbs and baked in a mere 20 minutes, turned into salmon strips, crunchy slaw, and an avocado dipping sauce.

Cabbage Slaw

Cabbage Slaw

This was hardly a 20-minute meal, but the time I  spent in the kitchen, and if you’re a fish stick fan, these baked salmon strips will definitely be a step up!

Happy cooking!

Serves 4

Refreshing! Salmon Strips with Slaw and Avocado Sauce
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Ingredients

  • 4 cups cabbage, finely shredded
  • 1 cup carrot , shredded
  • 1 cup red onion, thinly sliced
  • ½ cup low fat yogurt
  • 2 tablespoons cider vinegar
  • 1 tablespoon honey
  • 1 teaspoon celery salt
  • 1 pinch cayenne pepper
  • ½ cup low fat yogurt
  • 3 tablespoons water
  • 2 tablespoons Mexican Seasoning
  • 2 tablespoons lime juice
  • ¾ cup panko bread crumbs
  • 12 ounces wild Alaskan Salmon filets
  • ½ cup cilantro, chopped
  • 1 cup low fat sour cream
  • 1 small avocado, mashed

Instructions

  1. Slaw Instructions:
  2. Combine cabbage, carrot, sliced onion, 1/2 cup yogurt, cider vinegar, honey, celery salt and cayenne in a bowl. Chill for 20 minutes.
  3. Salmon Instructions:
  4. Heat oven to 400 degrees.
  5. Combine 1/2 cup yogurt, water, Mexican seasoning and lime juice in a dish. In another dish add panko.
  6. Slice salmon into strips and dredge in yogurt mixture, then panko break crumbs.
  7. Cover a cookie sheet with foil and top with a cookie cooling rack. Spray with cooking spray. Place salmon on the cookie racks and spray the tops with cooking spray. Bake for 15 - 20 minutes until salmon is no longer opaque in the middle (don't over cook or it will be dry). If the tops aren't browning nicely, turn on the broiler and broil for just a few seconds to brown.
  8. Sauce Instructions:
  9. Combine cilantro, lime juice and avocado.
  10. Serve salmon strips with slaw and sauce.
7.8.1.2
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http://motherrimmy.com/salmon-fish-stick-recipe/

Amount Per Serving
Calories: 374, Weight Watchers PointsPlus 9
Total Fat: 21.14g
Cholesterol: 48mg
Sodium: 209mg
Total Carbs: 19.85g
Dietary Fiber: 3.99g
Sugars: 15.57g
Protein: 22.09g

Filed Under: 400 Calories or Less, Healthy Recipes, Healthy Seafood, Light Up Your Spring, Recipes by Calories

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Reader Interactions

Comments

  1. Curt says

    December 15, 2011 at 8:14 am

    Way better than those nasty frozen fish filets! This looks very very tasty!
    Reply
  2. Kiri W. says

    December 15, 2011 at 9:57 am

    ooh, I love the panko crusting! Looks so crispy and wonderful! :)
    Reply
  3. Mari @ Mari's Cakes says

    December 15, 2011 at 2:35 pm

    Awesome recipe! It looks delicious. Thanks for sharing it.
    Reply
  4. Ilke says

    December 15, 2011 at 8:35 pm

    Thank God you are using yogurt instead of mayo!!! I try to use yogurt instead of mayo but in some cases it does not go well in the household. And I am so glad to be back leaving comments. I actually set aside an hour tonight intentionally, took my cup of tea and visited friends. Feels good :)
    Reply
    • krimkus says

      December 15, 2011 at 10:10 pm

      I'm so glad you're back, I missed your visits! Enjoy your tea, and have fun catching up. :)
      Reply
  5. Ann says

    December 15, 2011 at 11:56 pm

    Ooh, it's times like these that I hate being allergic to salmon!
    Reply
    • krimkus says

      December 20, 2011 at 7:23 am

      That's so sad Ann! Are you allergic to shell fish too? Have a wonderful Christmas!
      Reply
  6. Liz says

    December 16, 2011 at 5:27 am

    Grown up fish sticks! This looks like an amazing meal!!!
    Reply
    • krimkus says

      December 20, 2011 at 7:24 am

      Thanks Liz! Have a wonderful holiday!
      Reply
  7. Kiran @ KiranTarun.com says

    December 16, 2011 at 4:43 pm

    So glad I stumbled on your tasty and healthy food blog. Love salmon, and this fish stick looks so delectable :)
    Reply
    • krimkus says

      December 20, 2011 at 7:24 am

      Thank you for visiting Kiran! Have a terrific holiday!
      Reply
  8. Food Jaunts says

    December 16, 2011 at 5:10 pm

    That avocado slaw sounds super amazing. I'm such a huge avocado fan. Do you think a different fish sub like cod or mahi would be alright? Unfortunately my husband hates salmon (very annoying and sad but true)
    Reply
    • krimkus says

      December 20, 2011 at 7:25 am

      You could make this with any fish. I often use tilapia because Costco sells the meatiest tilapia around and it's so affordable. Have a wonderful holiday!
      Reply
  9. Val says

    December 18, 2011 at 2:35 am

    These take me back to my childhood days of fish fingers for dinner. I don't know why I never think to make my own fish fingers. I love the idea of making salmon ones plus the crunchy slaw and avocado sauce sounds like an ideal pairing ;)
    Reply
    • krimkus says

      December 20, 2011 at 7:22 am

      My mom used to make us fish sticks from the frozen bags. We loved them. These days I like mine a bit healthier. Thank you for visiting Val!
      Reply
  10. Hester @ Alchemy in the Kitchen says

    December 18, 2011 at 4:22 pm

    Yum! I know I'm going to be craving this dish as an alternative to all the rich Christmas foods, Kristi. Love the slaw in particular.
    Reply
    • krimkus says

      December 20, 2011 at 7:21 am

      I'm such a fan of any slaw. I love it on top of a burger! Have a wonderful Christmas Hester!
      Reply
  11. Irena says

    December 18, 2011 at 9:19 pm

    Kristi, wow, sea meal...sticks are perfect and sides looks so fresh and super yummy:)
    Reply
  12. Irena says

    December 18, 2011 at 9:22 pm

    Kristi, wow, sea meal...sticks are perfect and sides looks so fresh and super yummy:)
    Reply
    • krimkus says

      December 20, 2011 at 7:20 am

      I have to say I get tired of salmon these days. It's become the new chicken - people are always looking for new ways to cook it. Have a wonderful holiday and thank you so much for visiting!
      Reply
  13. Sandra says

    December 19, 2011 at 6:10 am

    This isn't an ordinary fish stick. The fisherman in the yellow rain gear should be shaking in his boots.!
    Reply
    • krimkus says

      December 20, 2011 at 7:19 am

      Thanks Sandra, and thank you so much for being my blogging buddy. Have a fantastic holiday season!
      Reply
  14. Deborah Dowd says

    January 20, 2012 at 4:09 am

    Now that is what I call a fish stick!! Sometimes a dish takes us on a journey because it wants to be something other than what we planned. In my experience those experiments can turn out the best!
    Reply
    • krimkus says

      January 21, 2012 at 4:54 pm

      I agree! Thank you for visiting!
      Reply

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