Crispy Fish Nuggets with Tartar Sauce

Dairy Free
Health score
17%
Crispy Fish Nuggets with Tartar Sauce
45 min.
4
372kcal

Suggestions


If you're looking for a delightful dish that perfectly balances crispy textures with savory flavors, these Crispy Fish Nuggets with Tartar Sauce are just what you need! This dairy-free recipe is not only delicious but also incredibly easy to prepare, making it ideal for both lunch and dinner. In just 45 minutes, you can whip up a plate that will impress your family and friends, satisfying even the pickiest eaters.

Imagine tender morsels of cod fillets, breaded in golden, crunchy panko and infused with aromatic herbs like thyme and parsley. Each bite delivers a satisfying crunch followed by the delicate, flaky texture of the fish. The accompanying homemade tartar sauce, made from creamy canola mayonnaise and a hint of dill pickle, complements the nuggets perfectly, adding a zesty brightness to every bite.

Not only are these fish nuggets a fantastic main dish, but they are also packed with protein and boast a balanced caloric makeup, making them a healthier choice for your meals. Serve them alongside fresh veggies or a crisp salad for a complete dining experience. Dive into a culinary adventure with these Crispy Fish Nuggets, and enjoy a dish that brings a taste of the sea straight to your table!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • 1.5 pounds filets cut into 1-inch pieces
  • 0.3 teaspoon dijon mustard 
  • tablespoon dill pickle chopped
  • large eggs lightly beaten
  • 0.5 cup flour all-purpose
  • teaspoons flat-leaf parsley fresh chopped
  • tablespoon thyme leaves fresh chopped
  • 0.5 teaspoon kosher salt 
  • 0.3 teaspoon juice of lemon fresh
  • 0.3 cup canola mayonnaise 
  • cup panko bread crumbs (Japanese breadcrumbs)
  • tablespoons water 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven

Directions

  1. Preheat oven to 40
  2. Heat a large skillet over medium-high heat.
  3. Add panko and thyme to pan; cook 2 minutes or until golden brown, shaking pan frequently.
  4. Combine panko mixture, salt, and pepper in a shallow dish.
  5. Place flour in another shallow dish.
  6. Combine 2 tablespoons water and egg in another shallow dish. Dredge fish in flour mixture. Dip in egg mixture, and dredge in panko mixture. Arrange fish in a single layer on a baking sheet coated with cooking spray.
  7. Bake fish at 400 for 12 minutes or until done.
  8. Combine mayonnaise and remaining ingredients in a bowl; serve with nuggets.

Nutrition Facts

Calories372kcal
Protein39.55%
Fat34.36%
Carbs26.09%

Properties

Glycemic Index
66.5
Glycemic Load
8.78
Inflammation Score
-9
Nutrition Score
19.529565209928%

Flavonoids

Eriodictyol
0.02mg
Hesperetin
0.05mg
Apigenin
0.15mg
Luteolin
0.79mg
Myricetin
0.01mg

Nutrients percent of daily need

Calories:371.8kcal
18.59%
Fat:13.81g
21.25%
Saturated Fat:2.47g
15.45%
Carbohydrates:23.59g
7.86%
Net Carbohydrates:22.13g
8.05%
Sugar:1.16g
1.29%
Cholesterol:125.52mg
41.84%
Sodium:633.22mg
27.53%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.78g
71.55%
Selenium:69.66µg
99.51%
Phosphorus:417.85mg
41.78%
Vitamin B12:1.73µg
28.81%
Vitamin B3:5.48mg
27.39%
Vitamin B1:0.41mg
27.13%
Vitamin K:25.92µg
24.69%
Vitamin B6:0.47mg
23.63%
Potassium:787.92mg
22.51%
Vitamin B2:0.32mg
18.77%
Magnesium:69.72mg
17.43%
Manganese:0.34mg
17.01%
Folate:64.41µg
16.1%
Iron:2.69mg
14.96%
Vitamin D:1.81µg
12.06%
Vitamin E:1.71mg
11.4%
Zinc:1.32mg
8.78%
Calcium:76.01mg
7.6%
Copper:0.14mg
6.79%
Vitamin B5:0.64mg
6.41%
Fiber:1.46g
5.83%
Vitamin C:4.77mg
5.78%
Vitamin A:240.37IU
4.81%
Source:My Recipes