Tuesday, March 8, 2011

Panko Fish Nuggets With Potato Wedges

Can this diet bomb be lighted up and remain delicious?

The answer is yes!

Ah, Family Circle, that upbeat staple of waiting rooms, that perpetual presence on mom’s coffee table. I was flipping through this month's copy (our waiting room at the law office where I work is no exception to the rule) and saw there was a nutrition section focusing on fish. According to the article, the American Heart Association recommends eating fish at least twice a week. I think that’s pretty doable - a tuna sandwich for lunch one day and fish for dinner once a week and you’re there!

The magazine offered a few family-friendly recipes featuring fish, including one I like to think of as an updated, healthier version of the traditional fish’n’chips. Instead of deep-frying the fish and potatoes, you coat the fish pieces with crunchy panko and bake them alongside potato wedges. Kids would probably enjoy these "fish nuggets" because they resemble chicken nuggets, which have all but become its own food group for American children everywhere .

Note: I substituted tilapia for the cod because it’s one of the most sustainable choices at the fish market. It came out great!

Light Fish N Chips
(or Panko Fish Nuggets with Potato Wedges)
Adapted from Family Circle

2 large baking potatoes, scrubbed and each cut into 8 wedges
2 eggs
1 T. Dijon mustard
1/2 c. flour
1 1/2 c. panko bread crumbs (preferably whole wheat)
1 1/2 lbs cod, tilapia, or other firm white fish, cut into chunks

Heat oven to 450F. Line a baking sheet with aluminum foil and coat with cooking spray. Set aside.

Place potatoes on another foil-lined baking sheet. Spray with olive oil and season with sea salt and ground pepper. Bake at 450F for 30 minutes or until tender, turning after 20 minutes.

Meanwhile, place flour in a shallow glass dish. In a bowl, whisk together eggs and mustard. Place panko on a separate plate. Coat fish pieces with flour, dip in egg mixture and coat with pank. Place fish pieces and prepared baking sheet. Add pan to oven after potatoes have baked for 15 minutes. Bake fish for 15 minutes.

Serve fish with potato wedges and condiment of your choice. (We aren’t fans of mayo-based dipping sauces like tartar sauce, but we do like ketchup, honey mustard or Thai chili sauce.)

1 comment:

Thanks for sharing your thoughts with me!