Baked Fish Nuggets with Mashed Potatoes
Children are always fans of nuggets. This recipe lets them enjoy what they love, while the hidden goodness gives them the needed nutrition boost!
Equipment
- Oven
Ingredients
Baked Fish Nuggets
- 500 g salmon fillet sliced 30-33 g finger-sized pieces
- 1 cup flour
- 2 eggs beaten
- 2 cups breadcrumbs finely blended
Mashed Potatoes
- 250 g potatoes diced
- 165 g peas frozen
- 1 tbsp unsalted butter
- 60 ml whole milk
Instructions
Baked Fish Nuggets
- Preheat oven to 200°C
- Dredge fillets one piece at a time in flour, then dip them in beaten eggs.
- Roll them in blended breadcrumbs.
- Place the coated salmon fingers onto a baking tray.
- Bake for around 15-20 minutes until they turn golden and flaky.
- Serve with mashed potatoes and steamed broccoli florets.
Mashed Potatoes
- Add potatoes into a pot and pour enough water to cover them by about two inches.
- Bring the water to a boil, then reduce the heat to medium.
- Allow the potatoes to simmer for about 10 minutes until they are tender.
- Add in the frozen peas and allow them to return to a simmer.
- Drain water and add butter into the pot.
- Mash the mixture until it reaches a smooth consistency.
- Stir in whole milk until the mashed potatoes reach the desired texture.
Notes
"When weaning your little one, fish can be an excellent source of protein, iron, zinc, omega-3, iodine and vitamin B12. They are all vital for your child's proper growth and development. Salmon, whitefish (cod, pollock or halibut), canned light tuna and sardines are a few healthy fish options for children aged six months and older." - Columbia Asia Hospital – Seremban Dietitian, Hoormila Sagar
Nutrition
Calories: 166kcalCarbohydrates: 20.6gProtein: 11.5gFat: 5.3gSodium: 149mg
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