Cajun Fish Nuggets
Serve with: Oven Fries, Sugar Snap Peas and Pear and Cranberry Sundaes
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 334 |
| pro | 32 g |
| total fat | 13 g |
| sat. fat | 2 g |
| carb | 19 g |
| fibre | 1 g |
| chol | 88 mg |
| sodium | 549 mg |
| % RDI: | - |
| calcium | 2% |
| iron | 9% |
| vit A | 23% |
| vit C | 5% |
| folate | 13% |
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1/2 cup (125 mL) all-purpose flour
1/4 cup (50 mL) cornmeal
1 tbsp (15 mL) Cajun seasoning
1/4 tsp (1 mL) each salt and pepper
1/2 cup (125 mL) light mayonnaise
2 tbsp (25 mL) chopped fresh dill (or 1 tsp/5 mL dried dillweed)
2 tbsp (25 mL) lemon juice
4 white fish fillets (such as tilapia, catfish or sole), 1-1/2 lb (750 g) total
Preparation:
In large shallow dish, whisk flour, cornmeal, Cajun seasoning, salt and pepper. In another shallow dish, combine mayonnaise, dill and lemon juice; set 1/4 cup (50 mL) aside for serving.
Cut fish into 2-inch (5 cm) chunks; dip into mayonnaise mixture, then flour mixture, turning to coat.
Place on greased rimmed baking sheet; bake in 450°F (230°C) oven until golden, about 10 minutes. Broil until crisp, about 4 minutes. Serve with reserved mayonnaise mixture for dipping.
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