1 of 13 photos
| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (505g) Recipe makes 1 servings |
||
| Calories 382 | ||
| Calories from Fat 94 | (24%) | |
| Amount Per Serving | %DV | |
| Total Fat 10.5g | 16% | |
| Saturated Fat 3.6g | 18% | |
| Monounsaturated Fat 3.6g | ||
| Polyunsaturated Fat 1.6g | ||
| Trans Fat 0.0g | ||
| Cholesterol 346mg | 115% | |
| Sodium 619mg | 25% | |
| Potassium 799mg | 22% | |
| Total Carbohydrate 7.5g | 2% | |
| Dietary Fiber 1.0g | 4% | |
| Sugars 3.0g | ||
| Protein 61.9g | 123% | |
people who like this recipe also like:
Whole Chicken Crock Pot Recipe
By: *Kathy*
By: Sue L
By: evelyn/athens
By: ratherbeswimmin'
By: Kim D.
Ingredients
- 1/2 lb fish fillet (cod or any other firm fish)
- 1 tablespoon lemon juice
- 3 tablespoons milk
- 1 egg
- 2 tablespoons Dijon mustard
- 2 tablespoons yogurt
- salt
- pepper
- breadcrumbs
Directions
1
Preheat oven (395°F, 200°C). Line out a baking tray with baking parchment.2
Cut fish fillet bite-sized pieces (nuggets). Drizzle with lemon juice. Sprinkle with salt and pepper to taste.3
In a bowl combine milk, egg, mustard and yogurt. Mix well and add salt and pepper to taste.4
Dip the fish nuggets into milk mixture to cover nuggets with the sauce.5
Take nuggets out of the sauce (using a fork) and let drip off excess of sauce and coat with breadcrumbs.6
Place them on the baking tray and bake them for 10 minutes. Then heat up the oven and broil them until they are golden brown.7
Take them out of the oven and serve them hot with your favorite sauce, salsa or dip.8
NOTE: Can easily prepared in advance and freeze. Follow the directions and bake them only for 10 minutes. Take them out of the oven and freeze them. To serve: take them out of the freezer, thaw and broil them until they are golden brown.9
NOTE: I do not have given the amount of breadcrumbs needed. Sometimes I need more, sometimes less. But coat the nuggets only with a thin layer of breadcrumbs. You can replace the breadcrumbs by ground almonds. This will add a nutty flavor to the nuggets.
Questions about this recipe?
Spot an error in this recipe?
More recipes like this one:
Catfish Sandwiches With Creole Mayonnaise
Browse similar recipes by category
- Course > Lunch/Snacks
- Course > Main Dish
- Main Ingredient > Seafood > Fish
- Cuisine > European
- Preparation > Time to Make > < 30 mins
- Preparation > Equipment > Oven
- Preparation > Number of Servings > For 1 or 2
- Dietary > Lighter Fare
- Dietary > Low in... > Low Fat
- Dietary > Low in... > Low Sodium
- Dietary > Low in... > Low Sat. Fat
- Dietary > Low in... > Low Calorie
- Dietary > Low in... > Reduced Carbs > Very Low Carbs
Featured Reviews for This Recipe
From: Chef #680599
On Jul 26, 2008
Perfect!! I rarely cook frsh fresh, because my husband will only eat it fried, and I don't like to fry. A friend of ours had given us a huge bag of fresh bass he had caught. This was perfect for it! Both my kids and my husband loved it! I looked for panko when buying my bread crumbs, but Wal-mart didn't have any, so I used the regular. they were great! I may try the panko next time if I can find it. I will be making this again soon!!
From: Snicklefritzie
On Jan 24, 2008
Mmmmm. And Mmmmmmm. And MMMMMMM!! These are fabulous. They go together so quickly. I even goofed, I doubled the recipe and forgot to double the mustard and the yogurt and they are still delicious. I did not use quite as much lemon juice and I used tilapia fillets. Then I experimented. I used some regular Italian bread crumbs, some cajun mix and some Old Bay Dip and Crisp. I liked them all, except the cajun mix did not brown very well. I actually think my favorite was the plain Italian bread crumbs. Instead of broiling, I used a convection oven cycle for a few minutes at 350 degrees F. Now I have a new favorite to make when my son is home from University. Next time I may try some seasoned Panko. Wonderful!! Comfort food indeed. Thanks Thorsten!!
From: Chef Mommie
On Jan 1, 2006
Definetly 5 wonderful stars!!! I had this for my New Years Day dinner and so glad I did! What a way to start the new year!!!. First let me tell you that I am not the biggest fish lover. I want to eat more fish this year to assist me in healthier eating habits. What a way to start eating baked fish! This is delicious! I don't want to tell you, but I'm going to tell you- that I fried about 1/3 of the fish nuggets. They too were very good, but actually took away from the flavor. The baked fish was better and cooked to pefection in the time listed. I used Tilapia which was my first time using it. I loved it, but I am still going to be trying other fish with this recipe! Thank you Thorsten!!! This is GREAT!!! Happy New Year!!!
From: mama's kitchen
On Nov 22, 2005
Awesome recipe! Love that you can make ahead and freeze for later quick cooking! I gave this a Texas twist- of course- and used a mix of cornmeal and flour instead of breadcrumbs and added some hot sauce to the mustard/yogurt sauce. This was really yummy! Loved that they are baked not fried! Thanks Thorsten for a great and healthy recipe!
ideas from Recipezaar
Sister Sites: Food Network | HGTV | HGTVPro | DIY | Fine Living | Great American Country | FrontDoor.com Real Estate | Ecologue
Comparison Shop for Kitchen Appliances & Utensils at Shopzilla & BizRate
UpMyStreet and uSwitch.com provide UK comparison services for Energy, Home Phone, Broadband, Credit Cards, Loans, Mobile Phones and Car Insurance
© 2009 Scripps Networks, Inc. All rights reserved