Do you struggle getting your kids to eat more fish? If you are tired or refuse to buy frozen fish-sticks, look no further. My daughter will eat “fried fish” any day of the week; but ask her to eat salmon or grilled fish… that’s another story. Lucky for me (and for you!) my homemade salmon nuggets are a kid favorite.
Salmon is great because it’s a great source of proteins (amino acids), Omega-3s, vitamin D, A and some b vitamins. It’s also loaded with minerals like selenium, zinc, phosphorus, calcium and iron. Basically, it’s great for our growing kid’s health (and adults too). Some of the health benefits include: muscle, tissues, hormones, enzymes, cardio-vascular health, aids the metabolism, eye care, brain and nerve development, arterial health, skin texture… do I need to say more?
This isn’t a sponsored post on the health benefits of salmon or anything like that… it’s just that I know it’s really good for my kid’s health and I should do all that I can to include salmon as part of their diet. Look at it. doesn’t this salmon look beautiful?
I scored some fresh wild Alaskan salmon on sale this week at the store so my husband and I broiled ours with my homemade teriyaki sauce. For the kids, I made their favorite recipe. I knew you’d ask me what the best way to cut the salmon into nuggets was… so I snapped a picture for you. Cut horizontally right over the skin about 1/2″ and then vertically, one nugget piece at a time.
Of course, there is a story about this recipe. A few years ago, I was on the elliptical machine at the gym watching Everyday Italian (please don’t make fun of my watching-food-shows-while-I-exercise habit). Giada, was making salmon fish sticks as a way to help kids eat more fish. In my household, calling something a “nugget” is way more appealing than “stick”.
Immediately I thought: great idea! Then I saw how clean and neat she was at breading her nuggets and I was like… “yeah, ok. I am way messier than that when I bread anything!” Regardless, I decided to give her idea a try, tweak her recipe and a salmon nugget tradition was born.
I don’t have fancy breading tools or cute side-by-side dishes like Giada had… I just use three soup bowls, my hands and call it a day.
Did I mention these are baked? Oh yeah, I might of left that very important detail out! Served with celery sticks and my creole dressing… these are devoured quickly. Oh yeah, I also pack them inside their lunch box for a healthy school lunch. Before you ask… Sofia eats these at room temperature.
Healthy Salmon Nuggets
- Prep Time: 5 mins
- Cook Time: 18 mins
- Total Time: 23 mins
- Yield: 4-6 servings
- Category: Healthy Kids Food
- 1lb center cut salmon fillets, sliced in 1″ thick pieces, skinned
- 1/2 cup all-purpose-flour
- 1/2 teaspoon fine sea salt
- 1/4 teaspoon freshly ground black pepper
- 3 eggs
- 1 cup grated Parmesan cheese
- 1 cup Panko bread crumbs
- Preheat the oven to 450 degrees F.
- Rinse the salmon fillet and pat dry with paper towels. Slice it 1″ thick pieces. To make nuggets, slice horizontally right over the skin and vertically every 1/2″.
- Place the flour in a medium bowl and season with the salt and pepper. Place the eggs in another bowl and beat until frothy, about 30 seconds. Combine the Parmesan and bread crumbs in a third bowl.
- Coat the salmon pieces in the seasoned flour and pat to remove any excess flour. Dip the floured salmon in the eggs and then into the Parmesan mixture, gently pressing the mixture into the fish. Place the breaded salmon pieces on a parchment paper or silicone lined baking sheet. Drizzle lightly with the olive oil. Bake for 15 to 20 minutes until golden brown.
You can double (or triple) the recipe, freeze breaded uncooked nuggets and have them ready for future meals!