Healthy Fish Nuggets

Healthy Fish Nuggets are a crispy, baked alternative to traditional fried nuggets. Made with tender white fish, coated in whole wheat flour and breadcrumbs, these nuggets offer a delicious crunch with fewer calories.

For a Serving Size of Two:

Ingredients:

• 200 grams white fish fillets (e.g., cod, tilapia), cut into bite-sized pieces
• 1/4 cup whole wheat flour (about 30 grams)
• 1/2 teaspoon garlic powder
• 1/2 teaspoon paprika
• Salt and black pepper to taste
• 1 egg, beaten
• 1/2 cup whole wheat or panko breadcrumbs (about 40 grams)
• 1 tablespoon olive oil (or olive oil spray)
• Fresh lemon wedges (for serving)

Procedure:

• Preheat the oven to 200°C (400°F) and line a baking sheet with parchment paper.
• In a bowl, mix whole wheat flour with garlic powder, paprika, salt, and pepper.
• Dip each fish piece in the seasoned flour, then into the beaten egg, and finally coat with breadcrumbs.
• Arrange the coated fish pieces on the baking sheet, drizzle with olive oil or use an oil spray to lightly coat each piece.
• Bake for 12-15 minutes, flipping halfway through, until the nuggets are golden brown and the fish is cooked through.
• Serve warm with lemon wedges for added flavor.

Nutritional Benefits:

• Calories: 488 kcal
• Protein: 30.7 g
• Carbohydrates: 3.3 g
• Fat: 39.3 g