Oven Baked Fish Nuggets

Ingredients

• Tilapia

  Fish, raw

  1 lb or 454g

• Egg

  Whole, fresh eggs

  2 extra large or 112g

• Lemons

  Raw, without peel

  ½ fruit, small or 29g

• Reduced fat milk

  Fluid, 2% milkfat, with added vitamin a and vitamin d

  ¼ cup or 61g

• Dijon mustard

  Grey poupon

  2 tbsp or 30g

• Pepper or hot sauce

  Ready-to-serve

  1 tbsp or 14g

• Bread crumbs

  Dry, grated, seasoned

  2 cup or 240g

Directions

1. Preheat your oven to 400 degrees and line a rimmed baking pan with parchment. In a shallow dish combine the eggs, mustard, hot sauce, milk and Greek yogurt. Whisk until combined and set aside. Place two cups of Panko in another dish and set aside as well. Squeeze fresh lemon over the cod and season it with salt and pepper. Slice the fresh cod lengthwise and then cut into nugget like pieces. Dunk the cod into the egg mixture and using a fork remove {drain off any excess} and then place in the Panko. Roll and press the breadcrumbs to help them adhere, then place the breaded nuggets onto prepared pan. Working in batches if needed, bake for 10 minutes. Turn on broiler, crack the door and watch carefully until golden.

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