Ingredients Fish & Seafood Fish Healthy Cod Recipes Fish Nuggets with Seasoned Sweet Potato Wedges 5.0 (2) 2 Reviews Frozen fish sticks get a makeover with this recipe for oven-baked fish nuggets. To give them that irresistible deep-fried crunch, we rely on panko breadcrumbs with their lighter, flakier texture. By Joy Howard Joy Howard Joy Howard is a cookbook author, food stylist, and recipe developer. She writes a regular column about cooking with kids for the print edition of EatingWell, is the author of Disney Eats, and is a frequent contributor to America's Test Kitchen and Parents, among other brands and publishers. EatingWell's Editorial Guidelines Updated on April 18, 2024 Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands. EatingWell's Editorial Guidelines Rate PRINT Share Trending Videos Close this video player Prep Time: 30 mins Additional Time: 15 mins Total Time: 45 mins Servings: 4 Yield: 4 servings Nutrition Profile: Nut-Free Dairy-Free Soy-Free Low-Calorie Jump to Nutrition Facts Ingredients 4 teaspoons extra-virgin olive oil 1 teaspoon smoked paprika ½ teaspoon salt, divided ¼ teaspoon garlic powder 1 ½ pounds sweet potatoes, cut into wedges 1 cup panko breadcrumbs ¾ cup white whole-wheat flour ¾ teaspoon ground pepper, divided 2 large eggs 1 tablespoon finely chopped fresh parsley 1 teaspoon lemon zest 1 pound Pacific cod, cut into 1-inch pieces Tartar sauce for serving Directions Position racks in upper and lower thirds of oven; preheat to 425 degrees F. Line 2 large rimmed baking sheets with parchment paper or foil. Combine oil, paprika, 1/4 teaspoon salt and garlic powder in a large bowl. Add sweet potatoes and toss to coat. Spread the sweet potatoes on one of the prepared pans. Bake on the upper rack, flipping once, until lightly browned and tender, 25 to 35 minutes. Meanwhile, toast panko, stirring frequently, in a medium skillet over medium-high heat until light golden brown, about 6 minutes. Mix flour and 1/2 teaspoon pepper in a shallow dish. Lightly beat eggs, parsley and lemon zest in a separate dish. Transfer the panko to a third shallow dish and stir in the remaining 1/4 teaspoon pepper. Pat fish dry and sprinkle with the remaining 1/4 teaspoon salt. Working with 2 pieces at a time, dip the fish in the flour mixture and shake off the excess. Dip in the egg mixture, letting the excess drip off, then coat with the panko and place on the prepared pan, spacing evenly. Bake the fish on the lower rack, flipping once, until it flakes easily, about 12 minutes. Serve the fish with the sweet potatoes and tartar sauce, if desired. Originally appeared: EatingWell Magazine, October 2020 Rate It Print Nutrition Facts (per serving) 352 Calories 8g Fat 47g Carbs 23g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 3 oz. fish & about 1 cup sweet potatoes Calories 352 % Daily Value * Total Carbohydrate 47g 17% Dietary Fiber 6g 21% Total Sugars 8g Protein 23g 46% Total Fat 8g 10% Saturated Fat 2g 10% Cholesterol 138mg 46% Vitamin A 21388IU 428% Vitamin C 19mg 21% Folate 28mcg 7% Sodium 678mg 29% Calcium 63mg 5% Iron 4mg 21% Magnesium 48mg 11% Potassium 613mg 13% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved