Fish Nuggets with Seasoned Sweet Potato Wedges


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.

Prep Time:
30 mins
Additional Time:
15 mins
Total Time:
45 mins
4 servings


  • 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

  • 1 tablespoon finely chopped fresh parsley

  • 1 teaspoon lemon zest

  • 1 pound Pacific cod, cut into 1-inch pieces

  • Tartar sauce for serving


  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.

  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.

  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.

  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.

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

Nutrition Facts (per serving)

352 Calories
8g Fat
47g Carbs
23g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 352
% Daily Value *
Total Carbohydrate 47g 17%
Dietary Fiber 6g 21%
Total Sugars 8g
Protein 23g 46%
Total Fat 8g 10%
Saturated Fat 2g 10%
Cholesterol 138mg 46%
Vitamin A 21388IU 428%
Vitamin C 19mg 21%
Folate 28mcg 7%
Sodium 678mg 29%
Calcium 63mg 5%
Iron 4mg 21%
Magnesium 48mg 11%
Potassium 613mg 13%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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