Healthy Fish Nuggets

9 32 339
Ingredients Minutes Calories
Prep Cook Servings
20 min 12 min 5
Healthy Fish Nuggets
Health Highlights
These fish nuggets are tender on the inside and incredibly crispy on the outside. Delicious, healthy and easy to make.
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Ingredients


454 gm Cod (or haddock, skinless; boneless)
2 cup Bread crumbs, whole wheat
4 tbsp Bread crumbs, seasoned, gluten free
2 tbsp Vegetable oil
2 tbsp Wheat flour, whole wheat
1 medium Egg
1 tsp Dijon mustard
1 whole lemon(s) Lemon peel (zest)
1 pinch Salt and pepper (to taste)

Instructions


  1. Prepare the fish

    1. Pat dry the fish thoroughly using a paper towel. Cut the fish into chunks approx. 1 inch (2.5 cm) thick. Pat dry again if necessary.

  2. Prepare the breadcrumbs

    1. In a large non-stick pan gently heat up the oil (do not let it burn). Add all the breadcrumbs and stir quickly to ensure they are evenly coated in the oil. Lower the heat and fry gently for about 6 minutes stirring all the time until golden. Transfer the breadcrumbs to a bowl and set aside to cool completely.

  3. Assemble the recipe

    1. Preheat the oven to 475F/ 240 C/ gas mark 9. Season the fish pieces on both sides.
    2. Coat in the flour.
    3. In a shallow bowl, beat together the egg with the mustard and lemon zest until smooth (using a fork). Dip each fish chunk in the egg mixture gently wiping excess egg on the side of the bowl.
    4. Coat in the crumb mixture lightly pressing in for even coverage (do this for each piece individually).
    5. Lightly grease the rack so your cod nuggets do not stick to it. Arrange the pieces on top without touching one another and bake in the center of the oven for about 12 minutes (this should be good for thicker pieces so bake 1-2 minutes less if your fish is not too thick).
    6. Remove your baked fish nuggets from the oven and serve immediately.

Nutrition Facts

Per Portion

Calories 339
Calories from fat 100
Calories from saturated fat 29.0
Total Fat 11.1 g
Saturated Fat 3.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.3 g
Monounsaturated Fat 2.4 g
Cholesterol 83 mg
Sodium 329 mg
Potassium 498 mg
Total Carbohydrate 36 g
Dietary Fiber 4.0 g
Sugars 2.8 g
Protein 25.3 g

Dietary servings

Per Portion


Grain 1.5
Meat 1.0

Energy sources


Pygal41%463.88717034101256169.2511135740214530%351.23711666366466277.902105173393330%309.18734128777197143.1769369285689841%30%30%CarbohydratesFatProtein

Meal Type(s)

Main
Side

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