Go Back
+ servings

Sword Fish Nuggets

Course Snack
Servings 4 people
Calories 480 kcal

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-label]

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!