It’s nice to know exactly what’s inside the breading of any type of nugget, right? I often buy tilapia. I’m somewhat picky when it comes to fish and I like that tilapia is very mild. We frequently make it in “packet” form with some type of fruit salsa. I decided to try a new spin on fish by making this Cooking Light recipe. I only had about 1/2 a cup of panko crumbs left in the pantry, so I crushed up some pretzel crackers I had left from holiday snacks and used those for the rest. For the tartar sauce, I combined an awesome Stonewall Kitchen lemon herb aioli (which is available online but I scored at a little shop that had them on clearance) with plain Greek yogurt in a 1 to 3 ratio. I may have actually made the fish recipe a bit healthier in terms of a few ingredients. I substituted whole wheat flour for white flour and egg whites for the egg. Either way, it definitely beats fried fish from a fast food chain!
Original Recipe From: Cooking Light (October 2013)
Original Recipe Located At: http://www.myrecipes.com/recipe/crispy-fish-nuggets-tartar-50400000130441/
1 cup panko (Japanese breadcrumbs)
- 1 tablespoon chopped fresh thyme
- 1/2 teaspoon kosher salt
- 1/2 teaspoon freshly ground black pepper
- 1/2 cup all-purpose flour (I used whole wheat flour)
- 2 tablespoons water (I omitted this because I used egg whites)
- 1 large egg, lightly beaten (I used 3 tablespoons egg whites instead of the egg + what)
- 1 1/2 pounds cod fillets, cut into 1-inch pieces (I used tilapia)
- Cooking spray
For the tartar sauce (again, I did my own thing since I wanted to try out my aioli)
- 1/4 cup canola mayonnaise
- 1 tablespoon chopped dill pickle
- 2 teaspoons chopped fresh flat-leaf parsley
- 1/4 teaspoon fresh lemon juice
- 1/4 teaspoon Dijon mustard
1. Preheat oven to 400°.
2. Heat a large skillet over medium-high heat. Add panko and thyme to pan; cook 2 minutes or until golden brown, shaking pan frequently. Combine panko mixture, salt, and pepper in a shallow dish. Place flour in another shallow dish. 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. Bake fish at 400° for 12 minutes or until done.
3. Combine mayonnaise and remaining ingredients in a bowl; serve with nuggets.