These Parmesan Fish Nuggets are a healthier and kid-friendly alternative to traditional fried fish nuggets. Coated in a flavorful mix of Parmesan cheese, panko breadcrumbs, and dried parsley, they are baked to crispy perfection in just about 10 minutes. Paired with a quick homemade tartar sauce, these fish nuggets are a delicious, easy meal perfect for busy weeknights or family dinners.

Full Recipe:

Ingredients

• For the Fish Nuggets:

  • ⅓ cup all-purpose flour

  • ½ teaspoon salt

  • ¼ teaspoon pepper

  • 2 large eggs (lightly beaten)

  • 1 cup grated Parmesan cheese

  • 1 cup panko breadcrumbs

  • 1 teaspoon dried parsley flakes

  • 1.25 to 1.50 pounds tilapia filets (about 4 large filets)

  • Olive oil cooking spray

• For the Tartar Sauce:

  • ⅓ cup mayonnaise

  • ⅓ cup sour cream

  • 2 tablespoons ketchup

  • 2 tablespoons dill pickle relish

  • 1 tablespoon Dijon mustard

Directions

1. Prepare the Fish Nuggets:
   Preheat the oven to 400°F and optionally line a baking sheet with foil. Lightly spray the foil or baking sheet with olive oil cooking spray.

2. Dredge the Fish:
   In a medium bowl, combine the flour, salt, and pepper. In a separate small bowl, lightly beat the eggs. In another medium bowl, combine the Parmesan, panko breadcrumbs, and parsley. Cut the tilapia into bite-sized nugget shapes. Dredge each piece of fish through the flour, then the egg, and then the panko mixture. Place the breaded fish onto the prepared baking sheet.

3. Bake the Nuggets:
   Bake the fish nuggets for 10-12 minutes or until golden and crispy.

4. Make the Tartar Sauce:
   While the fish bakes, combine the mayonnaise, sour cream, ketchup, pickle relish, and Dijon mustard in a small bowl. Whisk to combine.

5. Serve:
   Serve the hot fish nuggets with the homemade tartar sauce for dipping.

Nutrients

• Calories: 706 kcal

• Carbohydrates: 35g

• Protein: 60g

• Fat: 36g

• Saturated Fat: 11g

• Polyunsaturated Fat: 22g

• Cholesterol: 230mg

• Sodium: 1400mg

• Fiber: 2g

• Sugar: 4g

Why Parmesan Fish Nuggets Are a Great Alternative

Fish is an excellent source of lean protein, omega-3 fatty acids, and essential vitamins like vitamin D, making it an important part of a balanced diet. While traditional fried fish nuggets can be high in fat and calories due to the oil used in frying, these Parmesan Fish Nuggets provide a healthier alternative. By baking them instead of frying, you achieve the same crispy texture but with significantly less fat, making them an ideal choice for those looking to eat healthier without sacrificing flavor.

Additionally, the Parmesan cheese and panko breadcrumb coating adds a savory crunch that appeals to both kids and adults. The flavor is rich and satisfying, while still being light enough for those looking to enjoy a healthier meal.

A Simple and Flavorful Coating

The key to these Parmesan Fish Nuggets is the coating. The Parmesan cheese provides a sharp, nutty flavor, which pairs perfectly with the mild taste of the tilapia. The panko breadcrumbs create a crispy texture that helps the nuggets hold together during baking. A sprinkle of dried parsley adds a pop of color and a hint of herbal freshness.

What’s great about this coating is how quick and easy it is to prepare. The fish pieces are dredged first in a simple flour mixture, then dipped in beaten egg, and finally coated in the Parmesan-panko mixture. This multi-step process ensures the coating sticks well to the fish, giving you that perfect crispy crunch. Since the nuggets are baked, you don’t have to worry about messy oil splatters or added calories from deep frying, making it a cleaner and healthier option.

How to Prepare the Fish Nuggets

The preparation for these fish nuggets is incredibly straightforward. Start by preheating the oven to 400°F, and line a baking sheet with foil for easy cleanup. You can also spray the foil with olive oil cooking spray to help prevent the nuggets from sticking.

The fish, typically tilapia filets, are cut into bite-sized nugget shapes, making them easy to handle and ideal for dipping. Once the fish is cut, dredge each piece through a seasoned flour mixture, then dip them into lightly beaten eggs, and finally coat them in the Parmesan, panko, and parsley mixture.

After the fish is coated, place it on the prepared baking sheet and bake for 10-12 minutes. The fish should be golden brown and crispy on the outside, while staying tender and flaky on the inside. Baking ensures that the fish cooks through quickly and evenly, making this a fast and easy meal option.

Quick and Homemade Tartar Sauce

While the fish bakes, prepare the tartar sauce. The homemade version is incredibly simple, with ingredients you likely already have in your kitchen. The base of the sauce is a combination of mayonnaise and sour cream, which creates a creamy and tangy texture. Ketchup and dill pickle relish add sweetness and acidity, balancing the richness of the sauce. A spoonful of Dijon mustard adds an extra layer of sharpness, enhancing the overall flavor.

This tartar sauce is a great complement to the fish nuggets, providing a creamy and tangy contrast to the crispy, savory nuggets. The freshness of the relish and mustard cuts through the richness of the fish and coating, adding a perfect finishing touch to each bite.

Serving Suggestions for Parmesan Fish Nuggets

Parmesan Fish Nuggets are incredibly versatile and can be served in various ways. The most straightforward method is to serve them with the homemade tartar sauce on the side for dipping. This makes them a great option for a quick meal or snack, whether you’re serving them to a hungry family or as part of a larger spread.

For a more substantial meal, you can serve these fish nuggets with a side of roasted vegetables, a simple salad, or even a portion of mashed potatoes or fries. For a light option, serve them alongside a vegetable medley or over a bed of greens for a fish salad. You can also pair them with rice or quinoa for a more filling dinner.

Another fun serving idea is to turn these fish nuggets into fish tacos. Simply place the baked nuggets in soft tortillas and top them with shredded cabbage, avocado, and a drizzle of lime or more tartar sauce. This will give you a fun, creative twist on a classic dish.

Health Benefits of Parmesan Fish Nuggets

These Parmesan Fish Nuggets offer a variety of health benefits that make them a great choice for a nutritious meal. Tilapia, the fish used in this recipe, is a lean source of protein, which is essential for muscle growth, tissue repair, and overall health. It’s also rich in vitamin B12, which supports nerve function and the production of red blood cells.

The Parmesan cheese provides a good amount of calcium, which is important for maintaining strong bones and teeth, while the panko breadcrumbs contribute fiber, which helps promote digestive health. The olive oil spray used for baking adds healthy monounsaturated fats, which are good for heart health.

Overall, these fish nuggets are a great source of protein, fiber, and healthy fats, while being lower in calories and fat than their fried counterparts. With the addition of homemade tartar sauce, this meal becomes a deliciously balanced option that can be enjoyed by the whole family.

Nutritional Information

Each serving of Parmesan Fish Nuggets provides 706 calories, with 60 grams of protein, making them an excellent source of lean protein. The dish also contains 35 grams of carbohydrates and 36 grams of fat, which includes healthy fats from the olive oil and Parmesan cheese. While the saturated fat content is relatively high at 11 grams, this is balanced by the monounsaturated and polyunsaturated fats from the olive oil and Parmesan.

The fiber content is 2 grams per serving, and there are 4 grams of sugar. The sodium content is a bit higher, with 1,400 milligrams per serving, which is something to keep in mind if you’re watching your sodium intake. However, the fish itself is low in carbs and sugars, making it a great option for those following low-carb or keto diets.

Conclusion

Parmesan Fish Nuggets are a healthier, kid-friendly alternative to traditional fried fish nuggets, offering a crispy, flavorful coating without the excess oil. Baked in the oven for a quick and easy meal, they’re paired with a simple homemade tartar sauce that adds a creamy, tangy contrast to the savory fish.

Perfect for busy weeknights, family dinners, or as an appetizer, these fish nuggets are versatile, nutritious, and delicious. With their balance of lean protein, healthy fats, and fiber, they make for a satisfying meal that everyone will enjoy. Whether served on their own, in tacos, or with a side of vegetables, Parmesan Fish Nuggets are a meal that’s sure to please the whole family.