SIMPLE SALMON

Easily eat more salmon when you make amazing baked salmon healthy fish sticks.

healthy baked salmon fish sticks with ghee and mozzarella
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ABOUT EASY BAKED SALMON HEALTHY FISH STICKS

When you want a healthy fish stick recipe turn to salmon. These easy baked salmon fish sticks win when it comes to salmon meal prep ideas and high protein fish recipes for kids.

Homemade fish sticks work well if you prefer to prep a meal ahead of time or if you choose to make them immediately.

Consider the upgrades these healthy baked salmon fish sticks offer:

  • Wild caught Alaskan salmon upgrades the typical fish used in fish sticks.
  • Baking upgrades the cooking method used. Baked seafood recipes help keep fish in the healthier category.
  • Ghee upgrades the cooking oil used—no need for seed oils. It also gives a tasty buttery flavor and a bit of crusty crumb texture on the bottom of the fish stick. Yum!
  • Einkorn upgrades the flour used. No need for processed, bleached flour.
black pepper in a mortar and pestle
cheese and egg ingredients for baked salmon fish stick recipe
sea salt, einkorn bread crumbs, and black pepper for healthy salmon fish sticks

  • HELPFUL EQUIPMENT

  • Mixing bowl – mix ground salmon with spices and breadcrumbs
  • Large cast iron pan or griddle – for baking the fish sticks. Or use a stainless-steel baking sheet
  • Baking sheet – a stainless-steel baking sheet for baking the homemade fish sticks. or use a cast iron pan
  • Mortar and pestle – for grinding the whole black peppercorns. no, you don’t have to, but it’s nice
  • Shallow plate – use a dinner plate or a paper plate for the fish stick einkorn breading
  • ¼ cup – measuring cup for forming fish sticks similar in size
ground wild alaskan salmon with spices
ground salmon for healthy salmon fish sticks

  • HELPFUL INGREDIENTS

  • Ground salmon – defrosted. I usually purchase frozen ground salmon from azure standard
  • Whole black peppercorns – grind using mortar and pestle for fresh pepper taste
  • Sea salt – not typical table salt
  • Fine, plain einkorn bread crumbs – Make these ahead and keep them in stock. Easy to make
  • Egg – beat the egg with a fork or whisk
  • Shredded mozzarella cheese –preferably organic without additives. Look for ingredients like these: pasteurized organic milk (or, raw organic milk), cheese cultures, sea salt, vegetable enzymes and nothing else
  • Ghee – melt the ghee, preferably organic without additives (plus ghee to coat baking sheet)

PREP BEFORE COOKING FISH STICKS

If you purchase frozen ground salmon, defrost it completely before attempting to form fish sticks.

REMINDER!
This recipe calls for Einkorn breadcrumbs! Healthier breadcrumbs. Make them and keep them on hand for salmon fish sticks and other Honeysalt and Olive recipes.

HOW TO MAKE EASY BAKED SALMON FISH STICKS

Once you have the ground salmon defrosted, prep the fish sticks either thirty minutes, or up to 24 hours, before you plan to cook them. This recipe offers a lot of flexibility for early prep.

To prepare the salmon, simply place it in a bowl with black pepper, sea salt, and bread crumbs. Mix to evenly distribute the spices. At this point, you can refrigerate the mix overnight, if you want to prep ahead, or continue with the fish stick recipe.

Once you continue, stir in the grated cheese and egg.

Mix the einkorn bread crumbs, sea salt, and pepper on a large shallow plate.

Next, use a ¼ cup measuring cup and scoop even amounts of salmon out to form eight rectangular fish sticks of similar size.

Coat each fish stick in einkorn whole wheat breadcrumbs.

Drizzle on the ghee! Mmmm…

Bake. Only 18 minutes ‘til amazing healthy fish sticks.

baked seafood recipe: salmon with mozzarellla

HOW TO SERVE

  • Serve plain or with a creamy yogurt dipping sauce
  • Serve along with a salad or other healthy side dish.
  • If you like a spicy kick, add a dash or so of cayenne to the bread crumbs before you coat them.
fish stick coating for easy baked salmon fish sticks
form homemade healthy salmon fish stick

TIPS FOR SUCCESS

High quality ingredients matter!

Use…

  • high quality Alaskan ground salmon for amazing flavor. Defrost it completely if frozen.
  • einkorn breadcrumbs for a healthier breadcrumb and excellent flavor.
  • fresh ground black pepper for excellent taste.
  • high-quality mozzarella cheese without additives for the best taste.
  • high-quality pure organic ghee without additives. Tastes amazing on these fish sticks. If you usually don’t like the taste of ghee, try them on these fish sticks and let me know what you think. I’m curious. Can these homemade salmon fish sticks change your mind?
salmon fish sticks with einkorn breadcrumb coating

WHAT TO AVOID

Don’t try and squeeze by with partially frozen ground salmon. Make sure it’s completely defrosted for the best results

If you choose not to use the ¼ cup for measuring the salmon, and eyeball the amount instead, some fish may dry out more as they cook. For best results, grab the ¼ cup.

Don’t skip the cheese. It’s not the same.

Do not skip the ghee. They need it.

OK, don’t skip anything.

baked salmon fish stick prep

LEFTOVER TIPS

Salmon fish sticks re-heat well in a toaster oven. Bake them at 350° until heated through.

I purchase mine from Azure Standard. Alaska Gold Seafood also sells it.

baked salmon fish stick high protein dinner
prepping salmon fish sticks with ghee
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healthy baked salmon fish sticks with ghee and mozzarella

Baked Salmon Fish Sticks

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  • Author: Erika
  • Total Time: 30-40 minutes
  • Yield: 8 fish sticks
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Description

Healthy homemade salmon fish sticks with mozzarella, einkorn breadcrumbs, and ghee.

Ingredients

Units Scale

For fish sticks:

  • 1 pound ground salmon, defrosted
  • 1/4 teaspoon whole black peppercorns, grind using mortar and pestle
  • 1/2 teaspoon sea salt
  • 1 tablespoon fine, plain einkorn bread crumbs
  • 1 egg, beaten
  • 3/4 cup shredded mozzarella cheese
  • 1 tablespoon ghee, melted (plus ghee to coat baking sheet)

For fish stick coating:

  • 1/2 cup fine, plain einkorn bread crumbs
  • 1 teaspoon sea salt
  • 1/2 teaspoon whole black peppercorns, grind using mortar and pestle

Instructions

  1. Combine the defrosted 1 pound of ground salmon, ¼ teaspoon whole black peppercorns (grind using mortar and pestle), ½ teaspoon sea salt, and 1 tablespoon fine, plain einkorn bread crumbs in a bowl. Mix to evenly distribute the spices.
  2. If prepping ahead, cover the bowl with plastic wrap and refrigerate overnight or continue the recipe immediately.
  3. Stir in 1 egg (beaten), and ¾ cup shredded mozzarella cheese.
  4. Pre-heat the oven to 400°. Coat a cast-iron pan or a baking sheet with ghee.
  5. In a shallow plate, combine the fish stick coating ingredients: ½ cup fine, plain einkorn bread crumbs, ½ teaspoon sea salt, and ¼ teaspoon black peppercorns (grind using mortar and pestle).
  6. Use a ¼ cup of the salmon to form a rectangular fish stick.
  7. Roll the formed fish stick in the bread coating.
  8. Place the fish sticks on the ghee coated cast-iron pan or baking sheet.
  9. Drizzle a bit of the 1 tablespoon of melted ghee over each fish stick until it’s gone.
  10. Bake for 18 minutes.

Notes

Notes: Prep these fish sticks 1/2 hour, or up to 24 hours, before serving

Optional: Add cayenne pepper to taste if you prefer a spicier fish stick.

  • Cook Time: 18 minutes

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