Rating: 5 stars
1 Ratings
  • 5 star values: 1
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Frozen fish sticks get a makeover with this recipe for oven-baked fish nuggets. To give them that irresistible deep-fried crunch, we rely on panko breadcrumbs with their lighter, flakier texture.

Joy Howard
Source: EatingWell Magazine, October 2020

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Recipe Summary

active:
30 mins
total:
45 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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.

  • 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.

  • 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.

  • Serve the fish with the sweet potatoes and tartar sauce, if desired.

Nutrition Facts

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.
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Reviews (1)

1 Ratings
  • 5 star values: 1
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
09/26/2020
Household loved this! We love fish & chips but will never make it at home as we don't fry too much - we leave that (and the mess) to the pros. However, we will always try the baked version of fried dishes, fish & chips included. We found a fantastic version for a full fish fillet at NYT recipes but this caught our eye, not terrible different but the steps are easy and this came out perfectly. We used cod fillets, nothing special, and we make our own "tartar sauce" with mayo, diced capers, horseradish and lemon juice. Easy recipe - easy, breezy - and turned out great. This will be a keeper - THANKS! PS. The only changes we made was using one egg with some water (we were running low on eggs so stretched what he had!) and adding tumeric to the sweet potatoes. Read More