Crispy Salmon Sticks with Zesty Avocado Sauce

This recipe is easy to make and familiar – it’s essentially a makeover of frozen fish sticks!  And it provides important brain-healthy nutrients for the kids and adults at your table.  

When it comes to brain healthy eating and the MIND Diet, salmon is always at the top of the list, because it’s rich in brain-healthy DHA and EPA omega-3 fats. DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are long-chain omega-3 polyunsaturated fatty acids that our bodies need at every stage of life. Omega-3s play an important role in heart, eye, and brain health, and they are found primarily in fatty fish like salmon. DHA is particularly important for brain structure and function.

To add ease to this recipe, ask for skinless salmon at the seafood counter. To avoid soggy sticks, place an oven-safe wire cooling rack directly on top of a sheet pan or baking sheet, spray it with nonstick cooking spray (so the salmon doesn’t stick), and bake.

Crispy Salmon Sticks with Zesty Avocado Sauce

Created by Liz Weiss, MS, RDN
Makes 4 to 5 Servings


  • 20 ounces center-cut salmon fillet, skinned
  • cup almond flour
  • 1 large egg
  • 1 tbsp water
  • ½ cup grated Parmesan cheese
  • ½ cup whole grain gluten-free Panko bread crumbs
  • 1 medium garlic clove, minced
  • 1 ripe avocado, seeded, peeled, and cut into quarters
  • zest of half a lemon
  • juice of half a lemon, 2 tablespoons
  • 1 tbsp chopped fresh dill, plus more to taste
  • 1 tsp honey
  • 1 tsp dijon mustard
  • ¼ tsp kosher salt
  • Black pepper and red pepper flakes to taste


  • Preheat oven to 425°F. Line a large rimmed baking sheet with aluminum foil and set aside. Spray a cooling rack with nonstick cooking spray and place on top of the baking sheet.
  • Place the salmon on a cutting board and slice into ¾-inch wide by 3 or 4-inch long strips.
  • Place the almond flour in a shallow bowl. In a second bowl, whisk together the egg and water until well combined. Place the Parmesan cheese, bread crumbs, and garlic in a third bowl and use a fork to mix everything together.
  • To bread the salmon, coat all sides with flour and shake off excess. Dip in egg, then coat evenly with bread crumb mixture. Arrange the well-coated sticks on the cooling rack and spray the top of each salmon stick lightly with nonstick spray.
  • Bake until the fish is cooked through and the coating is golden and crispy, 10 to 12 minutes.
  • To make the dipping sauce, place the avocado, lemon zest, lemon juice, dill, honey, Dijon mustard, salt, and black pepper and red pepper flakes to taste in the bowl of a mini food processor. Process until smooth, stopping a few times to scrape down the sides of the bowl. Season with additional salt and pepper to taste.
  • Serve the avocado dipping sauce with the salmon sticks.

Nutrition information

Per serving (about 3 sticks + avocado sauce): 360 calories; 16g total fat; 5g saturated fat; 255mg sodium; 110g cholesterol; 19g carbohydrate; 4g fiber; 3g sugar; 35g protein; 600IU vitamin D3