The Pioneer Woman Tasty Kitchen
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No Gill-t Fish Nuggets

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Prep:

Cook:

Level: Intermediate

System:

6

Description

A light fish nugget with all the flavor and no guilt.

Ingredients

  • 1 pound White Fish (such As Flounder Or Cod)
  • ½ cups Whole Wheat Flour
  • 1 whole Egg
  • 2 Tablespoons Milk (I Use Skim)
  • ⅔ cups Whole Wheat Bread Crumbs
  • ¼ cups Flax Seed Meal
  • 1 teaspoon Onion Powder
  • 1 teaspoon Garlic Powder
  • ½ teaspoons Celery Salt
  • ½ teaspoons Paprika
  • ¾ cups Coconut Oil
  • Salt And Pepper

Preparation

Cut the fish into small bite-size chunks. Season fish with salt and pepper.

In a small bowl, combine whole wheat flour with another dash of salt and pepper (bowl 1). In a separate small bowl, whisk egg and milk together (bowl 2). In a third small bowl, combine whole wheat breadcrumbs, flax seed meal, and all of the seasonings (bowl 3).

Coat fish nuggets in the whole wheat flour (bowl 1). When breading fish it is best to use one hand for the dry ingredients and the other for wet. Dip flour coated fish in the egg and milk mixture (bowl 2). Finally, coat fish in the breadcrumb mixture (bowl 3). Set the coated fish on a clean plate.

In a large skillet melt coconut oil over medium heat. Put fish into the hot oil, in a single layer. Fry fish in coconut oil for about 3 minutes per side. Fish is fully cooked when it is white on the inside and no longer translucent. Immediately after you remove fish from pan, place it on a plate lined with paper towel to help absorb excess oil. Repeat frying the rest if you didn’t cook it all in the first batch.

Serve or freeze to enjoy later.

Reheating instructions:
Preheat oven to 350 F. Place frozen fish nuggets on a parchment lined cookie sheet. Reheat for 25 minutes or until warm. You can also microwave on a microwave safe dish for about 30 seconds per side. (Reheating time varies by microwave wattage).

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