Baked Fish Sticks, Baked Sweet Potato Fish Cakes, Baked Salmon Cakes

Baked Fish Sticks

  • 1 lb. skinless cod fillet
  • 3 egg whites
  • 1 Tbsp. Dijon mustard
  • ½ lemon, juiced
  • salt and pepper to taste
  • 1 cup panko breadcrumbs
  • 1 ½ teas. seafood seasoning
  • 2 teas. dried parsley flakes
  • ½ teas. paprika

Preheat oven to 450 degrees F. Spray a large rimmed baking sheet with cooking spray. Slice the fish lengthwise into strips 2-inch long and 1-inch wide. Combine the egg whites, Dijon mustard, lemon juice, salt and pepper in a shallow bowl. In another bowl combine the bread crumbs with the seafood seasoning, parsley, and paprika. Pat the fish dry with a paper towel. Dip the fish first into the egg mixture and then into the breadcrumbs. Place coated fish sticks on prepared baking sheet. Spray top of fish with cooking spray and bake until the fish is cooked through and the crumbs are golden, about 12-15 minutes. Flip fish sticks over about half way through cooking time.
Recipe makes 4 servings Estimated WW Smart points 4 per serving.

Baked Sweet Potato Fish Cakes

  • 1 large sweet potato
  • 2 2.6 oz. pouches tuna fish
  • 1 Tbsp. butter or margarine
  • 2 Tbsp. light mayonnaise
  • 1 teas. dill weed
  • ¼ cup onion, diced, optional
  • 1 teas. lemon juice
  • salt and pepper to taste

Peel and dice the sweet potato. Boil the sweet potato in boiling salted water for 20-25 minutes or until soft. Remove from heat and drain the water from the pan. Add the butter and mayonnaise and salt and pepper to taste. Mash the sweet potato well to eliminate any lumps. Stir in the lemon juice and onion. Flake the tuna, leaving some chunks intact, and stir the tuna into the sweet potatoes. Shape this mixture into 6 patties and refrigerate for about 30 minutes. Preheat oven to 375 degrees F. Spray a baking sheet with cooking spray. Place the fish cakes on the prepared baking sheet and bake for about 15 minutes on each side.
Recipe makes 6 servings Estimated WW Smart points 4 per serving.

Baked Salmon Cakes

  • ½ lb. salmon filet, fresh or if frozen, thawed
  • 1 small onion, diced
  • 4 stalks celery, diced
  • 1 small red bell pepper, diced
  • 1 small yellow pepper, diced
  • 1 Tbsp. olive oil
  • ¼ cup fresh parsley, minced
  • ¼ teas. hot sauce
  • 1 ½ teas. seafood seasoning
  • 1 cup breadcrumbs
  • 3 Tbsp. light mayonnaise
  • 3 Tbsp. fat-free Greek yogurt
  • 1 teas. Dijon mustard
  • 1 large egg, lightly beaten
  • 3 egg whites, lightly beaten
  • salt and pepper to taste

Sprinkle the salmon with salt. Heat a large skillet over medium-high heat and spray with cooking spray. Add the salmon and cook until browned on one side, 4-5 minutes. Flip the fish and cook for an additional 4-5 minutes until the fish flakes easily with a fork. Transfer fish to a plate and set aside to cool. Add the olive oil to the same skillet where you cooked the salmon. Add the onion, celery, red pepper, yellow pepper, parsley, hot sauce, seafood seasoning and salt and pepper and mix well. Cook these vegetables over medium-low heat for about 18-20 minutes or until the vegetables are soft. Set cooked vegetables aside to cool. Place the salmon in a large bowl and use a fork to flake the salmon. Add the breadcrumbs, mayonnaise, yogurt, mustard, egg and egg whites and stir. Add the vegetable mixture and mix well.

Cover the bowl and refrigerate the salmon cake mixture for about 30 minutes so it will be easier to handle. Preheat oven to 400 degrees F. Spray a baking sheet with cooking spray. Remove chilled mixture from refrigerator and shape the batter into 15 cakes. Place these salmon cakes on the prepared baking sheet and bake in the preheated oven for about 10-12 minutes on each side, or until golden brown.
Recipe makes 15 servings Estimated WW Smart points 1 per serving.