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Photo: Jason Wallis; Styling: Cindy Barr  

Crispy Fish Nuggets with Tartar Sauce

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.

Cooking Light OCTOBER 2013

  • Yield: Serves 4 (serving size: 6 ounces nuggets and 1 tablespoon sauce)

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. Preheat oven to 400°.

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. Combine mayonnaise and remaining ingredients in a bowl; serve with nuggets.

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
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Crispy Fish Nuggets with Tartar Sauce recipe

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