Updated: Mar 18, 2021
For a satisfying and healthy alternative to fish sticks or even fish and chips, this is a great recipe to try. I made this recipe a few days ago and I will definitely make it again. My little guy liked it too (he is 16 months old), but surprisingly he liked the Brussels Sprouts more than anything. This will most likely become one of my new go-to fish recipes. It does take some time to prepare, especially if you make the tartar sauce from scratch, but well worth it.
Fish Nuggets with Seasoned Sweet Potato Wedges
Frozen fish sticks get a makeover with this recipe for oven-baked fish nuggets. A healthier version of tartar sauce is also included. To make this a complete meal I also roast some non-starchy veggies such as Brussels Sprouts when I cook the fries. I used cod fish that was frozen and thawed. I also use Just Eggs instead of eggs due to my egg intolerance and they still came out great.
Active: 30 mins
Total: 45 mins
4 teaspoons extra-virgin olive oil
1 teaspoon smoked paprika
½ teaspoon salt, divided
¼ teaspoon garlic powder
1 ½ pounds sweet potatoes, cut into wedges
1 cup panko breadcrumbs
¾ cup white whole-wheat flour
¾ teaspoon ground pepper, divided
2 large eggs or 1/2 cup of Just Eggs
1 tablespoon finely chopped fresh parsley
1 teaspoon lemon zest
1 pound Pacific cod, cut into 1-inch slices
Tartar sauce for serving- see recipe included
Step 1 Position racks in upper and lower thirds of oven; preheat to 425 degrees F. Line 2 large rimmed baking sheets with parchment paper or foil.
Step 2 Combine oil, paprika, 1/4 teaspoon salt and garlic powder in a large bowl. Add sweet potatoes and toss to coat. Spread the sweet potatoes on one of the prepared pans. Bake on the upper rack, flipping once, until lightly browned and tender, 25 to 35 minutes. If I am roasting veggies such as Brussels Sprouts to complete this meal, I roast these along with the sweet potato. Half the pan is sweet potato and the other half Brussels Sprouts. They take about the same amount of time to cook.
Step 3 Meanwhile, toast panko, stirring frequently, in a medium skillet over medium-high heat until light golden brown, about 6 minutes. Mix flour and 1/2 teaspoon pepper in a shallow dish. Lightly beat eggs, parsley and lemon zest in a separate dish. Transfer the panko to a third shallow dish and stir in the remaining 1/4 teaspoon pepper.
Step 4 Pat fish dry and sprinkle with the remaining 1/4 teaspoon salt. Working with 2 pieces at a time, dip the fish in the flour mixture and shake off the excess. Dip in the egg mixture, letting the excess drip off, then coat with the panko and place on the prepared pan, spacing evenly. Bake the fish on the lower rack, flipping once, until it flakes easily, about 12 minutes.
Step 5 Serve the fish with the sweet potatoes and tartar sauce, if desired.
Serving Size: 3 Oz. Fish & About 1 Cup Sweet Potatoes Per Serving: 352 calories; protein 23g; carbohydrates 47g; dietary fiber 6g; sugars 8g; fat 8g; saturated fat 2g; cholesterol 138mg; vitamin a iu 21388IU; vitamin c 18.9mg; folate 27.9mcg; calcium 63.2mg; iron 3.8mg; magnesium 48.1mg; potassium 613mg; sodium 678mg.
½ cup mayo (regular or vegan mayonnaise)
½ cup Greek yogurt
1 cup of dill pickles chopped
1 tablespoon of parsley finely chopped
2 teaspoons of lemon juice
1 teaspoon of sugar
¼ teaspoon black pepper
2 tablespoons finely chopped onion
Combine all ingredients in a bowl and stir