Dear readers,
For all those who have asked me quick and easy recipes, I’m bringing my baked fish nuggets. Without frying, but just as delicious and healthy. Perfect for a picnic or school.
Ingredients:
- 2 pounds white fish fillets (hake, cod, tilapia)
- Kosher salt
- Freshly ground black pepper
- Garlic powder
- Onion powder
- Flour
- 2 eggs lightly beaten
- Panko (Japanese bread crumbs)
- Grated Parmesan cheese
- Extra virgin olive oil spray
Preparation:
- Preheat oven to 400 degrees F
- Cut the fish fillets into small pieces. Dry them with paper towel.
- Sprinkle with salt, pepper, garlic and onion powder.
- Coat a nonstick baking sheet with olive oil spray.
- Place three plates with the contents in each plate in the following order: flour, eggs wash, and bread crumbs (combine three parts of Panko one part of Parmesan cheese. Mix well).
- Dip the fish in flour to coat evenly. Shake off excess.
- Dip in egg wash to coat completely. Let excess drain off so the crumbs coating will be even.
- Dip in bread crumbs. Cover with crumbs and press gently on fish. Make sure it is coated completely.
- Place the fish on baking sheet. Coat the fish pieces with olive oil spray.
- Bake for 12-15 minutes depending on thickness of fish. Give a broil and brown them on each side. Remove from oven and let rest for a few minutes. Serve with Ketchup sauce.
