Quinoa-Crusted Fish Nuggets
Frozen fish sticks get a (much-needed) healthy makeover in these health-friendly nuggets. Any type white fish will do—grouper, halibut, flounder, or cod. Toasted quinoa crust lends earthy flavor and crispy texture while having an extra dose of protein. If making gluten-free, rice flour works like a charm. Or you can use all-purpose or whole-wheat flour.
Our homemade tartar sauce is enriched with Greek yogurt and fresh dill pickles so it won’t break the fat or sodium bank. Serve these nuggets with steamed green beans or carrots for a fun dish with a sophisticated look that your family won’t be able to resist and will ask for more!
PREPARATION
Preheat oven to 425°F. Line a baking sheet with parchment paper; lightly spray with cooking spray.
Cook quinoa in a large skillet over medium-high, stirring occasionally, for 4 to 5 minutes, until toasted and fragrant. Remove from heat; cool 15 minutes. Transfer to a food processor; process for 25 seconds or until finely ground.
Mix together flour, paprika, thyme, and 1/2 teaspoon black pepper in a shallow medium size dish. Stir together buttermilk and egg in a second shallow dish. Place ground quinoa in a third shallow dish and move one to a next step.
Dredge fish pieces in flour mixture; shake off excess. Dip fish in egg mixture; dredge in quinoa, pressing to adhere. Place fish in a single layer on prepared baking sheet. Lightly coat breaded fish Nuggets with cooking spray.
Bake at 425°F for 15 minutes, turning once after 7,5 minutes, until golden and cooked through.
Meanwhile, stir together mayonnaise, yogurt, pickles, vinegar, mustard, dill, and remaining 1/4 teaspoon black pepper in a small bowl. Serve with fish nuggets.
NOTE
freezing instructions Prepare recipe as directed through Step 4, omitting cooking spray. Freeze until solid. Place nuggets in a ziplock plastic bag; return to freezer. THAW: Bake from frozen! BAKE: Place frozen nuggets in a single layer on a baking sheet lined with greased parchment paper; lightly coat nuggets with cooking spray. Bake at 425°F for 20 minutes, turning once halfway through.
Cook quinoa in a large skillet over medium-high, stirring occasionally, for 4 to 5 minutes, until toasted and fragrant. Remove from heat; cool 15 minutes. Transfer to a food processor; process for 25 seconds or until finely ground.
Mix together flour, paprika, thyme, and 1/2 teaspoon black pepper in a shallow medium size dish. Stir together buttermilk and egg in a second shallow dish. Place ground quinoa in a third shallow dish and move one to a next step.
Dredge fish pieces in flour mixture; shake off excess. Dip fish in egg mixture; dredge in quinoa, pressing to adhere. Place fish in a single layer on prepared baking sheet. Lightly coat breaded fish Nuggets with cooking spray.
Bake at 425°F for 15 minutes, turning once after 7,5 minutes, until golden and cooked through.
Meanwhile, stir together mayonnaise, yogurt, pickles, vinegar, mustard, dill, and remaining 1/4 teaspoon black pepper in a small bowl. Serve with fish nuggets.
NOTE
freezing instructions Prepare recipe as directed through Step 4, omitting cooking spray. Freeze until solid. Place nuggets in a ziplock plastic bag; return to freezer. THAW: Bake from frozen! BAKE: Place frozen nuggets in a single layer on a baking sheet lined with greased parchment paper; lightly coat nuggets with cooking spray. Bake at 425°F for 20 minutes, turning once halfway through.
INGREDIENTS
Cooking spray
1 cup uncooked white quinoa
1/4 cup all-purpose flour
1 teaspoon paprika
1/2 teaspoon dried thyme
3/4 teaspoon freshly ground black pepper, divided
1/4 cup fat-free buttermilk
1 large egg
1 pound skinless flounder or cod fillets, cut into 1-in. pieces
1/4 cup canola mayonnaise
1/4 cup plain 2% reduced-fat Greek yogurt
2 tablespoons chopped dill pickles
1 tablespoon white wine vinegar
1 teaspoon grainy mustard
1 teaspoon chopped fresh dill
NUTRITIONAL INFORMATION
Calories 343 Fat 10.6g Satfat 1.4g Monofat 3.9g Polyfat 3.7g Protein 24g Carbohydrate 36g Fiber 4g Cholesterol 99mg Iron 3mg Sodium 565mg Calcium 91mg Sugars 4g Est. added sugars 0g
Fish Oil for Your Heart
The American Heart Association recommends eating fish twice a week for its omega-3 fatty acids. These essential fatty acids -- eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA -- are found in fish oil. EPA and DHA lower levels of cholesterol and triglycerides in your bloodstream, according to Colorado State University. Fatty fish such as salmon and tuna have significantly more omega-3, but cod still makes a good choice. A 3-ounce serving of Pacific cod has 0.14 grams of combined EPA and DHA, which is 13 percent of women’s and 9 percent of men’s recommended daily intake
Vitamin B-12 for Normal Nerves
Vitamin B-12 helps turn the macronutrients you eat into energy, and it’s vital for keeping nerves working properly. It may contribute to a healthy cardiovascular system because it lowers levels of homocysteine in your bloodstream. Homocysteine is an amino acid used to make other essential substances, but when the amount in your blood gets high, it can damage your arteries and increase the risk of blood clots, according to FamilyDoctor.org. You only need 2.4 micrograms of vitamin B-12 in your daily diet. Three ounces of Pacific cod contain 1.96 micrograms, or 82 percent of your RDA.
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