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Parmesan Fish Nuggets

Lightly crisped on the outside and tender on the inside, these EASY fish nuggets are picky-eater approved and they're baked not fried! Made with a combination of Parmesan cheese, panko breadcrumbs, plus there's homemade tartar sauce for dipping! 

Prep Time
20 mins
Cook Time
20 mins
Total Time
30 mins
Servings: 4
Calories: 706 kcal
Cuisine: American

Ingredients

Fish Nuggets
  • ⅓ cup all -purpose flour
  • ½ teaspoon salt.
  • ¼ teaspoon pepper
  • 2 large eggs lightly beaten
  • 1 cup grated parmesan
  • 1 cup panko breadcrumbs
  • 1 teaspoon dried parsley flakes
  • 1.25 to 1.50 pounds tilapia filets about 4 large filets
  • olive oil cooking spray
Tartar Sauce
  • ⅓ cup mayonnaise
  • ⅓ cup sour cream
  • 2 tablespoons ketchup
  • 2 tablespoons dill pickle relish
  • 1 tablespoon Dijon mustard

Instructions

Fish Nuggets
    Cup of Yum
  1. Preheat oven to 400F, optionally line a baking sheet with foil, and the spray the foil or the baking sheet with olive oil cooking spray; set aside.
  2. To a medium bowl, add the flour, salt, pepper, and stir to combine; set aside.
  3. To a separate small bowl, add the eggs and lightly beat; set aside.
  4. To a separate medium bowl, add the Parmesan, panko breadcrumbs, parsley, and stir to combine; set aside.
  5. Cut the fish into bite-sized nugget shapes or strips/sticks.
  6. Dredge each piece through the flour, then the egg, and then the panko mixture.
  7. Place breaded and battered fish on the prepared baking sheet and bake for 10 to 12 minutes, or until done* (See Notes). While fish bakes, make the tartar sauce.
Tartar sauce
  1. To a medium bowl, add all the ingredients, and whisk to combine; set aside until ready to use.
  2. Serve fish nuggets immediately with tartar sauce, as desired.

Notes

  • Air fryer instructions: Spray the breaded nuggets with cooking spray, fry for 8 minutes, flip, spray again, and fry for an additional 4 minutes. (Check out my Air Fryer Chicken Nuggets for a frame of reference.)
  • Storage: Nuggets are best warm and fresh but will keep airtight in the fridge for up to 4 days noting that the nuggets will not stay crispy. Tartar sauce will keep airtight in the fridge for up to 5 days.

Nutrition Information

Serving 1 Calories 706kcal (35%) Carbohydrates 35g (12%) Protein 60g (120%) Fat 36g (55%) Saturated Fat 11g (55%) Polyunsaturated Fat 22g Cholesterol 230mg (77%) Sodium 1400mg (58%) Fiber 2g (8%) Sugar 4g (8%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 706

% Daily Value*

Serving 1
Calories 706kcal 35%
Carbohydrates 35g 12%
Protein 60g 120%
Fat 36g 55%
Saturated Fat 11g 55%
Polyunsaturated Fat 22g 129%
Cholesterol 230mg 77%
Sodium 1400mg 58%
Fiber 2g 8%
Sugar 4g 8%

* Percent Daily Values are based on a 2,000 calorie diet.