Sword Fish Nuggets
By Lisa Shanken
August 11, 2015
Sword Fish Nuggets
Ingredients
- 1 cup Whole Wheat Bread Crumbs
- 1/4 cup Parmesan cheese
- 4 cloves garlic minced
- 1 lb Swordfish Fillet cut into large chunks
- 1/2 tsp salt
- pepper to taste
- 2 egg whites
- 1 tbsp Extra virgin olive oil
Instructions
- Preheat oven to 400 degrees.
- Combine bread crumbs, cheese, salt, and pepper in a bowl and then transfer to a flat plate.
- Pat fillets dry, and then dip each side of filet in egg whites.
- Then dip each side of filet in bread crumb mixture and set on cookie sheet lined with parchment paper or non-stick foil.
- Gently brush each uncooked nugget with olive oil.
- Bake on middle rack of oven for about 20 minutes, turning half way through cooking time.
- When breading starts to turn golden, they are done.
Notes
Nutrition
Calories: 480kcalCarbohydrates: 46gProtein: 34gFat: 17gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gCholesterol: 88mgSodium: 560mgPotassium: 278mgFiber: 6gSugar: 0.2gVitamin A: 150IUVitamin C: 2.5mgCalcium: 180mgIron: 4.1mg
Tried this recipe?Let us know how it was!
Lisa Shanken
My passion is to help you live your healthiest and most harmonious life, but in a way that’s realistic and practical for you as a unique individual on this planet. My philosophy is all about “balance,” never a diet since a diet is not sustainable for life, aka Kill The Diet.
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