Walnut-Crusted Salmon Sticks and Dill-icious Dip | Fit Pregnancy

Walnut-Crusted Salmon Sticks and Dill-icious Dip

Get the ultimate brain food on board with the omega-3 fatty acids in this tasy fish dish

Walnut-Crusted Salmon Sticks and Dill-icious Dip

Studies suggest that the DHA and EPA found in omega-3 fatty acids can boost your baby’s visual and neurological development in utero and later in life, and that it might also help prevent allergies in children. Omega-3s, found in many types of fish, lower your risk of heart disease and high blood pressure, too. Best sources include salmon (this fish is also packed with vitamin D, a tough-to- get nutrient that boosts your baby’s bone strength), canned tuna, sardines, omega 3-fortified eggs, fish oil supplements, algae-based supplements (vegetarian supplements containing mostly DHA). Note: Expectant moms should avoid Atlantic mackerel, shark, swordfish and tilefish because of the high levels in mercury in these types of fish, and should limit consumption of white albacore tuna to 6 ounces per week for a total of no more than 12 ounces of lower-mercury fish a week.

Related: 5 Ways to Rock Your Pregnancy Diet (4 more recipes)

This Recipe:
Skill Level: Intermediate
Serves: 4 (makes 20 Fish Sticks)
Start to Finish: 26 min
Prep: 10 min
Cook: 16 min
Ingredients:


For dip:
¾ cup nonfat Greek yogurt
1 tablespoon olive oil
1 tablespoon fresh lemon juice
1 teaspoon grated lemon zest
¼ cup fresh dill, finely chopped
1 teaspoon garlic powder
Pinch of salt and pepper

For Walnut-Crusted Salmon Sticks:
1 cup walnuts
¾ cup panko (Japanese dried bread flakes)
Pinch of salt and pepper
2 egg whites
1 tablespoon fresh lemon juice
1 pound (16 ounces) wild Pacific skinless salmon fillets
4 tablespoons olive oil or high-heat oil (safflower oil), divided

Directions:


1. Whisk together dip ingredients in a medium bowl and refrigerate.

2. In a food processor, combine walnuts, panko, salt and pepper and pulse until breadcrumb consistency. Transfer to a plate.

3. In a shallow bowl, beat egg whites until frothy. add lemon juice and stir to combine.

4. Cut salmon fillet into ½-inch strips to make 20 fish sticks. Dip one strip into egg mixture, letting excess drip off, and then into walnut mixture, pressing to adhere. repeat with remaining salmon strips.

5. Heat 2 tablespoons olive oil in a skillet over medium heat. Add 10 pieces of coated salmon and cook 7 to 8 minutes, flipping halfway through. (Cook in 2 batches to avoid crowding the pan, wiping out the pan before using another 2 tablespoons oil for the second batch.) Serve with dip.

Per serving: (5 sticks and 3 tablespoons dip)  500 calories,  36 g protein,  13 g carbohydrates,  34 g fat  (3.5 g saturated fat),  91 mg calcium,  1.9 mg iron,  42 mcg folate,  2 g fiber,  1.2 g omega-3s