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Parmesan Baked Fish Nuggets
Parmesan Baked Fish Nuggets - crispy fish nuggets with cod fish and no frying. SO easy and delicious, perfect for kids and the entire family!!
Prep Time
20 mins
Cook Time
20 mins
Total Time
35 mins
Servings: 2 people
Calories: 481 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 8 oz (230g) frozen cod thawed, cut into nugget pieces
- 1 cup panko bread crumb
- 1/3 cup grated Parmesan cheese
- 1/4 teaspoon salt
- 1 tablespoon vegetable oil
- 1/3 cup all-purpose flour
- 2 large eggs lightly beaten cooking spray
Instructions
- Preheat the oven to 400°F (207°C). Cut the fish into 1.5 to 2-inch (4 to 5 cm) pieces and pat them dry with paper towels. Place the pieces on a dish.
- Spread the panko in a thin layer on a rimmed baking sheet and bake for 5 minutes, or until light brown. Transfer the panko to a shallow dish and mix in the Parmesan cheese and salt. Drizzle the oil over the mixture and stir well. Set out the flour and eggs in separate dishes. Place a wire rack on the baking sheet and lightly coat it with cooking spray.
- In small batches, coat the fish in flour, shaking off any excess. Then dip the fish in egg and coat well with panko. Transfer the fish to the rack and bake until it reaches your desired tenderness, about 15 minutes, turning halfway through. Serve the fish nuggets with ketchup.
Cup of Yum
Nutrition Information
Serving
2people
Calories
481kcal
(24%)
Carbohydrates
40g
(13%)
Protein
37g
(74%)
Fat
18g
(28%)
Saturated Fat
6g
(30%)
Polyunsaturated Fat
6g
Monounsaturated Fat
5g
Trans Fat
0.1g
Cholesterol
227mg
(76%)
Sodium
926mg
(39%)
Potassium
641mg
(18%)
Fiber
2g
(8%)
Sugar
2g
(4%)
Vitamin A
428IU
(9%)
Vitamin C
1mg
(1%)
Calcium
248mg
(25%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 2people
Amount Per Serving
Calories 481
% Daily Value*
| Serving | 2people | |
| Calories | 481kcal | 24% |
| Carbohydrates | 40g | 13% |
| Protein | 37g | 74% |
| Fat | 18g | 28% |
| Saturated Fat | 6g | 30% |
| Polyunsaturated Fat | 6g | 35% |
| Monounsaturated Fat | 5g | 25% |
| Trans Fat | 0.1g | 5% |
| Cholesterol | 227mg | 76% |
| Sodium | 926mg | 39% |
| Potassium | 641mg | 14% |
| Fiber | 2g | 8% |
| Sugar | 2g | 4% |
| Vitamin A | 428IU | 9% |
| Vitamin C | 1mg | 1% |
| Calcium | 248mg | 25% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.