Fish Nuggets Recipe

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Fish Nuggets
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Ingredients
9
Count
Nutrition
389
Calories
Total time
25
Minutes
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Ingredients:

  • 1/2 lb fish fillet ( cod
  • 1 tbsp lemon juice
  • 3 tbsp milk
  • 1 egg
  • 2 tbsp yogurt

Directions:

  1. Preheat oven (395°F, 200°C). Line out a baking tray with baking parchment.
  2. Cut fish fillet bite-sized pieces (nuggets). Drizzle with lemon juice. Sprinkle with salt and pepper to taste.
  3. In a bowl combine milk, egg, mustard and yogurt. Mix well and add salt and pepper to taste.
  4. Dip the fish nuggets into milk mixture to cover nuggets with the sauce.
  5. Take nuggets out of the sauce (using a fork) and let drip off excess of sauce and coat with breadcrumbs.
  6. Place them on the baking tray and bake them for 10 minutes. Then heat up the oven and broil them until they are golden brown.
  7. Take them out of the oven and serve them hot with your favorite sauce, salsa or dip.
  8. NOTE: Can easily prepared in advance and freeze. Follow the directions and bake them only for 10 minutes. Take them out of the oven and freeze them. To serve: take them out of the freezer, thaw and broil them until they are golden brown.
  9. NOTE: I do not have given the amount of breadcrumbs needed. Sometimes I need more, sometimes less. But coat the nuggets only with a thin layer of breadcrumbs. You can replace the breadcrumbs by ground almonds. This will add a nutty flavor to the nuggets.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 389.15 Kcal (1629 kJ)
Calories from fat 213.01 Kcal
% Daily Value*
Total Fat 23.67g 36%
Cholesterol 84.29mg 28%
Sodium 773.92mg 32%
Potassium 798.8mg 17%
Total Carbs 13.62g 5%
Sugars 3.43g 14%
Dietary Fiber 7.25g 29%
Protein 30.69g 61%
Vitamin C 3.4mg 6%
Iron 3mg 17%
Calcium 175.8mg 18%
Amount Per 100 g
Calories 198.22 Kcal (830 kJ)
Calories from fat 108.5 Kcal
% Daily Value*
Total Fat 12.06g 36%
Cholesterol 42.93mg 28%
Sodium 394.21mg 32%
Potassium 406.87mg 17%
Total Carbs 6.94g 5%
Sugars 1.75g 14%
Dietary Fiber 3.69g 29%
Protein 15.63g 61%
Vitamin C 1.7mg 6%
Iron 1.5mg 17%
Calcium 89.5mg 18%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 9
    Points
  • 10
    PointsPlus

Good Points

  • saturated fat free,
  • good source of fiber

Bad Points

  • High in Sodium

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