Fish Nuggets with Crispy Asparagus "Fries"

4 Reviews
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Photo: Jennifer Causey; Styling: Claire Spollen
Hands-on Time
20 Mins
Total Time
25 Mins
Yield
Serves 4
By Ann Taylor Pittman
March 2016
RECIPE BY Cooking Light

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

Nutritional Information

  • Calories 351
  • Fat 14.6g
  • Satfat 1.6g
  • Monofat 7.8g
  • Polyfat 4g
  • Protein 29g
  • Carbohydrate 26g
  • Fiber 3g
  • Cholesterol 103mg
  • Iron 3mg
  • Sodium 498mg
  • Calcium 35mg
  • Sugars 2g
  • Est. added sugars 0g

How to Make It

Step 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).

Step 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.

Step 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.

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Ratings & Reviews

Good

Susie16
September 22, 2016
I just made the fish not the asparagus. I seasoned the panko breadcrumbs with some lemon pepper and Pensky's seasonings. I put it under the broiler for just a minute or two to get it extra crispy. I think it would have been too bland if I didn't season the panko.

5 stars for the fish

Lisajane
August 24, 2016
I admit, I used regular panko, not whole wheat, but the fish turned out fantastic. I modified the sauce also and used Miracle Whip mixed with chow chow and green onion. My 12 year old cleared her plate. The asparagus turned out nothing like "fries." I love asparagus regardless, but the kiddo wasn't impressed.

3 1/2 stars

CherylT
April 15, 2016
Tasty but the asparagus came out soggy, not crisp.  And my daughter didn't care for the whole wheat panko.  So if I made this again, I'd use regular panko and omit the asparagus or cook it a different way.  The tartar sauce was a hit.

Really good!

daneanp
March 02, 2016
Although I enjoy fried fish, I rarely eat it because of the high fat. This was great because although it was baked, it mimicked the last of fried fish. It was easy to make on a weeknight too. I had everything prepped so all I had to do was coat the fish and put it on the pan. I only made the fish, not the asparagus. I would highly recommend this even for those who aren't big fans of fish. It's really good.