Averie Cooks · by Averie Sunshine★ 5.0 (2)
Parmesan Fish Nuggets
NUTRITION · PER SERVING30M COOK
CAL 31%·PRO 93%
CARBS 33G22% OF CAL
2G FIBER28G OTHER4G TOTAL SUGAR
FAT 33G48% OF CAL
11G SAT22G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Baked fish nuggets with a crispy parmesan and panko crust, tender inside. Served with homemade tartar sauce for dipping, kid-friendly and healthier than fried.
mainamericanfish🍪 sheet pan🔥 oven
View the full recipe on Averie Cooks →We index the facts; the cooking instructions live with the creator.
Nutrition & ingredients
Ingredients
serves 4- 1/3 cup all -purpose flour
- 1/2 teaspoon salt.
- 1/4 teaspoon pepper
- 2 large eggs (lightly beaten)
- 1 cup grated parmesan
- 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
- 1/3 cup mayonnaise
- 1/3 cup sour cream
- 2 tablespoons ketchup
- 2 tablespoons dill pickle relish
- 1 tablespoon Dijon mustard
At a glance
PER SERVING · TIME 30M
CAL 31%·PRO 93%
CARBS 33G22% OF CAL
2G FIBER28G OTHER4G TOTAL SUGAR
FAT 33G48% OF CAL
11G SAT22G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Complete estimate · 100% of estimated mass resolved
All countable ingredients resolved. Figures are per serving.
- Prep
- 20m
- Cook
- 10m
- Sodium
- 1440mg
- Total sugar
- 4g
Added sugar is not shown when one or more ingredients lack reliable added-sugar evidence.
Nutrition estimated from ingredients, per serving.
Vitamins & minerals
- Potassium
- 691mg
- Calcium
- 359mg
- Iron
- 2mg
Estimated from ingredients; USDA coverage varies by food.
- PREP
- 20M
- SODIUM
- 1440MG
- ESTIMATE
- COMPLETE
Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.