Weight Watchers Fish Nuggets Recipe is a new take on an old comfort food favorite. They are golden and crisp on the surface and tender on the inside, which makes them healthier than fried fast-food versions. They are baked or air-fried, thus you get the crunch without too much oil. Lean white fish is the main ingredient of this recipe, and a well-established coating and several clever substitutes are applied to ensure the points are kept at low numbers. The Weight Watchers Fish Nuggets recipe is ideal to use as a snack, appetizer, or main dish alongside veggies, salad, or a side of potatoes. It is fast to make, family-friendly, and enables you to have a favorite food and still be on track with your Weight Watchers program.
STATS
- Calories: 150 for each serving
- Preparation duration: 15 minutes
- Portion size: 5–6 nuggets
- Cooking duration: 15 minutes
- Cuisine: American
- Total time: 30 minutes
- Course: Appetizer, Main Dish
- Diet: Low-fat, high-protein, Weight Watchers.
- Yield: 4 servings
EQUIPMENT
- Sharp knife
- Cutting board
- Mixing bowls
- Measuring cups and spoons
- Whisk
- Baking sheet / air fryer basket.
- Parchment or cooking oil.
- Tongs
INGREDIENTS
- One pound of white fish fillets, cut into 1-inch pieces, such as tilapia, haddock, or cod.
- Panko breadcrumbs, one cup
- Half a cup of whole wheat flour
- Grated Parmesan cheese, ¼ cup
- Two big egg whites
- One teaspoon of powdered garlic
- Two teaspoons of skim milk
- One teaspoon of powdered onion
- Half a teaspoon of paprika
- A half teaspoon of dried parsley
- Season with salt and black pepper to your preference
- Use a cooking spray.
INGREDIENT NOTES
Fish fillets:
- White fish, such as cod, haddock, or tilapia, are most suitable in terms of taste and consistency.
Breadcrumbs:
- The combination of panko and whole wheat breadcrumbs makes them crunchy and yet light.
Parmesan cheese:
- It provides a savory taste without the excessive use of fat.
Egg whites:
- This serves as a substitute for whole eggs to lower calories and fat content.
Seasonings:
- Garlic, onion, paprika, and parsley add flavor.
Cooking spray:
- This assists nuggets in becoming crispy without being deep fried.
INSTRUCTIONS
- Heat your oven to 400°C (200°F) or preheat the air fryer to 375°C (190°F).
- Cover a baking sheet with foil and coat lightly with cooking spray.
- Chunks of pat fish are placed on a paper towel to dry.
- Season lightly with salt and pepper.
- Add skim milk and whisk egg whites in a small bowl till they get frothy.
- Panko, whole-grain breadcrumbs, Parmesan cheese, paprika, parsley, onion powder, and garlic powder should all be combined in a separate bowl.
- Roll each piece of fish in the crumb mixture after coating it in the egg mixture.
- Tap lightly so that crumbs can be stuck.
- Place the coated nuggets on the ready baking sheet or air fryer basket.
- Coat the top of the pan with cooking spray.
- Bake 12-15 minutes, turning half way, until golden-brown, and breaks apart easily with a fork.
- The air fryer technique can be somewhat shorter (10–12 minutes).
- Before distributing, take it off the fire and allow it to cool for a few more minutes.
SERVING SUGGESTIONS
- Dip with light tartar sauce, ketchup, or Greek yogurt dip.
- Balance them with roasted or steamed vegetables or a side salad.
- Make them nuggets of fish with tortillas of whole grain and finely chopped lettuce.
TIPS
- Fresh fish fillets are best; however, dry, thawed frozen fillets may be used, provided they are dried.
- In case you like it crunchier, coating the fish twice in the egg and breadcrumbs is a good option.
- For consistent crisping, avoid packing the baking sheet or air fryer too full.
- Before serving, pour in some lemon juice to provide some brightness.
STORAGE INFORMATION
Fridge:
- Keep leftovers in an airtight box and keep refrigerated within 2 days.
Freezer:
- Chill breaded, uncooked nuggets on a tray, and put into a freezer bag for at least 1 month. Bake frozen, and it will take 3 or 4 minutes more.
FAQs
May I substitute white fish with salmon?
- Yes, salmon is a good one, but is fancier and can be a point or so more.
Are the nuggets child-friendly?
- Absolutely. Their taste is mild and the coating crispy thereby making them attractive to kids.
Is it feasible to make them without dairy?
- Parmesan cheese is optional, and a dairy-free alternative works too.
Is it possible that I can pan-fry, rather than bake?
- Yes, baking or air frying is lower in points and they are made lighter.
Nutritional Information
Calories: 150
Carbohydrates: 12 g
Fiber: 2 g
Protein: 19 g
Fat: 4 g
Sodium: 260 mg
Potassium: 350 mg
Calcium: 6% DV
Iron: 5% DV
Serving size: 5–6 nuggets
Each serving of the Weight Watchers Fish Nuggets recipe is worth three points.