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Baked Fish Nuggets

Baked Fish Nuggets

White fish like cod make the perfect base for these baked fish nuggets. You can buy cod fillets fresh or frozen and they are comparable in cost to chicken breast. Cod is a great protein substitute for pescatarians (people who do not eat land animals) and is low in calories and fat while also being high Vitamin B12, which is needed for essential body functions.

We baked these fish nuggets ourselves using healthy methods vs.  buying prepackaged fried fish sticks and the final result is a delicious, flaky and mild baked fish nugget that will be a hit with children and adults! If you have time, make your own tartar sauce as well. All you need in Greek yogurt, lemon juice, capers and salt and pepper (we through in some hot sauce to make it a bit spicier). This meal is a quick and easy weeknight dinner that you can feel good about eating!
 

Baked Fish Nuggets
Serves 6
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Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
307 calories
26 g
179 g
5 g
36 g
1 g
213 g
887 g
2 g
0 g
3 g
Nutrition Facts
Serving Size
213g
Servings
6
Amount Per Serving
Calories 307
Calories from Fat 45
% Daily Value *
Total Fat 5g
8%
Saturated Fat 1g
7%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 1g
Cholesterol 179mg
60%
Sodium 887mg
37%
Total Carbohydrates 26g
9%
Dietary Fiber 2g
7%
Sugars 2g
Protein 36g
Vitamin A
3%
Vitamin C
0%
Calcium
10%
Iron
14%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 large Ziploc bags
  2. 2 lbs. cod fillet
  3. 3 eggs
  4. 2 cups panko breadcrumbs
  5. Salt and pepper, to taste
Instructions
  1. Preheat oven to 425 degrees.
  2. Slice the cod into nugget shaped pieces.
  3. Mix the three eggs together, then pour them into a large Ziploc bag. Add the cod, seal and shake well to coat it in the egg.
  4. Next, pour the panko and salt and pepper into the second Ziplock bag. Remove about 5 nuggets at a time from the egg mixture and place in the panko bag. Seal then shake to coat thoroughly with the breadcrumbs. Transfer to a nonstick baking sheet after finishing and repeat until all the nuggets are done.
  5. Bake for 25 minutes until the panko is golden brown.
  6. Serve with tartar sauce and your favorite veggies!
beta
calories
307
fat
5g
protein
36g
carbs
26g
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