Crispy Fish Nuggets with Tartar Sauce

Photo: Jason Wallis; Styling: Cindy Barr  

No more frozen fish sticks on your table when you can serve Crispy Fish Nuggets with Tartar Sauce instead. Toasting the panko before breading ensures a golden, crisp crust.

Yield: Serves 4 (serving size: 6 ounces nuggets and 1 tablespoon sauce)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 287
  • Fat: 6.3g
  • Saturated fat: 0.6g
  • Monounsaturated fat: 2.9g
  • Polyunsaturated fat: 2g
  • Protein: 31.3g
  • Carbohydrate: 22.5g
  • Fiber: 1.1g
  • Cholesterol: 126mg
  • Iron: 1.4mg
  • Sodium: 556mg
  • Calcium: 28mg

Ingredients

  • 1 cup panko (Japanese breadcrumbs)
  • 1 tablespoon chopped fresh thyme
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 cup all-purpose flour
  • 2 tablespoons water
  • 1 large egg, lightly beaten
  • 1 1/2 pounds cod fillets, cut into 1-inch pieces
  • Cooking spray
  • 1/4 cup canola mayonnaise
  • 1 tablespoon chopped dill pickle
  • 2 teaspoons chopped fresh flat-leaf parsley
  • 1/4 teaspoon fresh lemon juice
  • 1/4 teaspoon Dijon mustard

Preparation

  1. 1. Preheat oven to 400°.
  2. 2. Heat a large skillet over medium-high heat. Add panko and thyme to pan; cook 2 minutes or until golden brown, shaking pan frequently. Combine panko mixture, salt, and pepper in a shallow dish. Place flour in another shallow dish. Combine 2 tablespoons water and egg in another shallow dish. Dredge fish in flour mixture. Dip in egg mixture, and dredge in panko mixture. Arrange fish in a single layer on a baking sheet coated with cooking spray. Bake fish at 400° for 12 minutes or until done.
  3. 3. Combine mayonnaise and remaining ingredients in a bowl; serve with nuggets.
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