Battered seafood is popular in New England, especially in the summer. I have been tempted by fried haddock, fried shrimp, fried clam strips – never mind onion rings and french fries. While it’s okay to give into cravings every now and then, I think a better option is recreating your favorite dish in a healthier fashion. Over the weekend, I made these Baked Fish Nuggets and they were seriously just as good as any fried fish I’ve eaten. Plus, I don’t feel guilty or gross after eating this dish.
Making this meal is pretty quick and simple. Once baked, the breadcrumb mixture becomes a crunchy outer coating for the fish. Be sure not to overcook the fish, it should be flaky not rubbery.
On the side, I sauteed fresh green beans with olive oil then added a little red onion, garlic and black pepper. It took about five minutes and was a great addition to the fish nuggets.
Baked Fish Nuggets
3/4 lb. filet of white fish (I used cod)
1 egg white, beaten
1/2 c. whole wheat flour
1/2 c. whole wheat breadcrumbs
1 tsp. ground black pepper
1. Preheat oven to 400*
2. Coat a baking sheet with cooking spray and set aside
3. Cut the filet of fish into 2″ x 1″ nuggets (this should yeild about 8 nuggets)
4. Put egg whites in a bowl and beat well
5. Pour whole wheat flour and whole wheat breadcrumbs into two separate bowls
6. Line up the bowls in this order: flour, egg whites, breadcrumbs
7. One nugget at a time, dip fish in flour then egg whites then breadcrumbs (coat well) and place on baking sheet
8. Bake fish for 25 minutes, turning once halfway through
9. Enjoy! (sprinkle cooked fish with lemon juice or serve with homemade tartar sauce – a tablespoon of light mayo mixed with a teaspoon of relish mixed well)