Quinoa Crusted Fish Nuggets

Prep Time
Cook Time
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"We really liked this. I used tilapia (frozen) - the original recipe suggested flounder or cod. Made a few other changes too -- the way I made this is below (original recipe was in Cooking Light - May 2017)"

Original recipe yields 4 servings


  • Serving Size: 1 (277.2 g)
  • Calories 459.1
  • Total Fat - 15.1 g
  • Saturated Fat - 4.4 g
  • Cholesterol - 281.8 mg
  • Sodium - 390.4 mg
  • Total Carbohydrate - 41.6 g
  • Dietary Fiber - 4.3 g
  • Sugars - 1.7 g
  • Protein - 38.3 g
  • Calcium - 195.5 mg
  • Iron - 4.7 mg
  • Vitamin C - 1.1 mg
  • Thiamin - 0.3 mg

Step 1

Preheat oven to 425 degrees F.

Step 2

Line a baking sheet with parchment paper and then spray the paper with cooking spray.

Step 3

In a skillet over medium high heat cook the quinoa, stirring occasionally for 3-5 minutes or until toasted. Remove from heat and let cool for 10 minutes. Transfer to a blender or food processor (I used a blender) and process for 20 seconds or until ground.

Step 4

In a pie dish stir together the dry ingredients (flour - thyme and 1/2 teaspoon pepper). In a second pie dish combine the egg and milk. In a third pie dish put the ground quinoa.

Step 5

Dredge fish pieces in flour mixture, shaking off excess, then in the egg mixture and finally in the quinoa, press to adhere and then place on the prepared cookie sheet -- repeat with all the fish pieces. Spray coated fish pieces with cooking spray.

Step 6

Bake at 425 degrees for 13-17 minutes, turning once or until golden and cooked through.

Step 7

To make the tartar sauce combine the remaining ingredients (mayo - dill and the remaining 1/4 teaspoon pepper) in a small bowl.

Step 8

Serve sauce with the fish nuggets.

Tips & Variations

No special items needed.