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Sharp Health News

Baked Parmesan fish bites (recipe)

Feb. 6, 2018

Baked Parmesan fish bites (recipe)

Fish is great brain food for kids and adults alike. However, getting kids to expand their palates — especially when it comes to food sources from the sea — can be a challenge. Try this fast and fun fish recipe your kids will be sure to dive into.

Baked Parmesan Fish Bites
Yields 2 servings

Ingredients
8 ounces frozen cod (thawed), cut into nugget-sized pieces
1 cup panko bread crumbs
1/3 cup Parmesan cheese, grated
1/4 teaspoon salt
1 tablespoon vegetable oil
1/3 cup whole-wheat flour
2 large eggs, lightly beaten
Nonstick cooking spray

Directions
Heat oven to 400° F. Cut the fish into 1 1/2-inch to 2-inch pieces. Pat dry with paper towels and set on a dish.

On a rimmed baking sheet, spread panko bread crumbs in a thin layer and bake for 5 minutes until lightly browned. Transfer to a shallow dish and mix in the Parmesan cheese and salt. Add the oil and mix well.

In a second shallow dish, place the flour. In a third shallow dish, pour the lightly beaten eggs.

Place a wire rack on the baking sheet and lightly coat with cooking spray. In small batches, coat the fish in flour, shaking off any excess. Then dip in the eggs and coat well with panko crumbs. Transfer to the rack.

Bake the fish until desired tenderness, about 15 minutes, turning the baking sheet halfway through cooking time. Serve the fish bites with ketchup or your favorite dipping sauce.

Recipe adapted from Rasa Malaysia.

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