Quinoa Crusted Fish Nuggets
"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 is 4 servings
Ingredients
Nutritional
- 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 by Step Method
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
No special items needed.
1 Reviews
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