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Fish Nuggets with Crispy Asparagus "Fries"

Photo: Jennifer Causey; Styling: Claire Spollen

Hands-on time 20 mins
Total time 25 mins
Yield

Serves 4

Serve this kid classic with simply steamed carrots, if you like.

Ingredients

  • 1 pound tilapia fillets
  • 3/8 teaspoon salt, divided
  • 1/4 teaspoon black pepper
  • 1/3 cup cornstarch
  • 1 tablespoon water
  • 1 large egg
  • 1 cup whole-wheat panko (Japanese breadcrumbs)
  • Cooking spray
  • 2 tablespoons canola oil
  • 1 pound asparagus, trimmed
  • 1/4 cup canola mayonnaise (such as Hellmann's)
  • 1 tablespoon dill pickle relish
  • 1 tablespoon finely chopped green onions

Nutrition Information

  • calories 351
  • fat 14.6 g
  • satfat 1.6 g
  • monofat 7.8 g
  • polyfat 4 g
  • protein 29 g
  • carbohydrate 26 g
  • fiber 3 g
  • cholesterol 103 mg
  • iron 3 mg
  • sodium 498 mg
  • calcium 35 mg
  • sugars 2 g
  • Est. Added Sugars 0 g

How to Make It

  1. Preheat oven to 450°. Place a large jelly-roll pan in oven (leave pan in oven as it preheats). Cut fish into 1 1/2-inch pieces; sprinkle evenly with 1/4 teaspoon salt and pepper. Place cornstarch in a shallow dish (such as a pie plate).

  2. Combine 1 tablespoon water and egg in a shallow bowl; stir with a fork. Place panko in a shallow dish. Dredge fish in cornstarch; shake off excess. Dip fish in egg mixture. Dredge in panko. Carefully remove pan from oven; coat with cooking spray. Drizzle oil over pan; tilt pan to coat with oil.

  3. Arrange asparagus on one side of pan and fish on the other. Sprinkle asparagus with 1/8 teaspoon salt. Bake at 450° for 12 minutes or until done, turning fish and stirring asparagus after 8 minutes. Combine mayonnaise, relish, and onions. Arrange 3 ounces fish, 1/4 of asparagus, and 1 tablespoon sauce on each of 4 plates.