- Cooking spray
- 1 cup uncooked white quinoa
- 1/4 cup all-purpose flour
- 1 teaspoon paprika
- 1/2 teaspoon dried thyme
- 3/4 teaspoon freshly ground black pepper, divided
- 1/4 cup fat-free buttermilk
- 1 large egg
- 1 pound skinless flounder or cod fillets, cut into 1-in. pieces
- 1/4 cup canola mayonnaise
- 1/4 cup plain 2% reduced-fat Greek yogurt
- 2 tablespoons chopped dill pickles
- 1 tablespoon white wine vinegar
- 1 teaspoon grainy mustard
- 1 teaspoon chopped fresh dill
- calories 343
- fat 10.6 g
- satfat 1.4 g
- monofat 3.9 g
- polyfat 3.7 g
- protein 24 g
- carbohydrate 36 g
- fiber 4 g
- cholesterol 99 mg
- iron 3 mg
- sodium 565 mg
- calcium 91 mg
- sugars 4 g
- Est. Added Sugars 0 g
How to Make It
Preheat oven to 425°F. Line a baking sheet with parchment paper; lightly coat with cooking spray.
Cook quinoa in a large skillet over medium-high, stirring occasionally, for 3 to 4 minutes, until toasted and fragrant. Remove from heat; cool 10 minutes. Transfer to a food processor; process for 20 seconds or until finely ground.
Stir together flour, paprika, thyme, and 1/2 teaspoon black pepper in a shallow dish. Stir together buttermilk and egg in a second shallow dish. Place ground quinoa in a third shallow dish.
Dredge fish pieces in flour mixture; shake off excess. Dip fish in egg mixture; dredge in quinoa, pressing to adhere. Place fish in a single layer on prepared baking sheet. Lightly coat breaded fish pieces with cooking spray.
Bake at 425°F for 13 minutes, turning once after 7 minutes, until golden and cooked through.
Meanwhile, stir together mayonnaise, yogurt, pickles, vinegar, mustard, dill, and remaining 1/4 teaspoon black pepper in a small bowl. Serve with fish nuggets.
How-To FREEZE: Prepare recipe as directed through Step 4, omitting cooking spray. Freeze until solid. Place nuggets in a ziplock plastic bag; return to freezer. THAW: Bake from frozen! BAKE: Place frozen nuggets in a single layer on a baking sheet lined with greased parchment paper; lightly coat nuggets with cooking spray. Bake at 425°F for 15 minutes, turning once halfway through.