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–+ servings

Baked Fish Bites

Nuggest of fresh cod fish breaded in Italian seasoned panko crumbs then baked until crispy and golden brown. A kid favorite! And also a great appetizer for adults.
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Total Time 30 minutes
Course Main Course
Cuisine American
Servings 4
Calories 246 kcal

Ingredients
  

  • 1/4 cup whole wheat flour
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon ground black pepper
  • 1 1/2 cups seasoned panko crumbs Italian seasoned
  • 1 teaspoon Italian seasoning
  • 2 eggs beaten
  • 1 lb cod loin or other white fish
  • avocado oil

For serving

  • Flaky sea salt
  • Tartar sauce
  • Lemon wedges

Instructions
 

  • Preheat oven to 425. Spray a large cooking sheet well with avocado or vegetable oil.
  • Combine whole wheat flour, garlic powder, salt and black pepper in a medium-sized shallow bowl. Place beaten eggs in another bowl. Combine panko and Italian seasoning in another medium-sized shallow bowl.
  • Dredge each piece of fish in the flour first (shaking off excess), then into the beaten egg, then into the panko mixture (coating both sides of the fish), then place onto the baking sheet. 
  • Spray fish bites evenly with oil spray then drizzle a thin stream of avocado oil overtop the bites (this will help them crisp up). 
  • Bake for 12-15 minutes until fish flakes easily with a fork and is cooked through – timing will vary depending on the size of the fish bites. 
  • Remove from oven and sprinkle with flaky sea salt. 
  • Serve bites with tartar sauce and lemon wedges.

Nutrition

Calories: 246kcalCarbohydrates: 22gProtein: 27gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 1gCholesterol: 142mgSodium: 407mgPotassium: 587mgFiber: 2gSugar: 2gVitamin A: 190IUVitamin C: 1mgCalcium: 85mgIron: 2mg
Keyword Baked Fish Bites
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