Healthy Baked Fish Nuggets

If you’re looking for a way to get your kids to eat more fresh fish and get their Omega 3’s, these baked fish nuggets will do just the trick! Check out how easy they are to make.

Homemade Fish Sticks

I love making these nuggets with salmon because it’s a great source of fish protein, Omega-3s, potassium, antioxidants, and healthy fats that are great for my kids’ growing bodies.

While my husband and I love salmon, my kids need a little more convincing to eat it. Hence, this recipe. Making it couldn’t be any easier, check out this video!

 

The kids will eat fried fish ANY day of the week; but when it comes to broiled or grilled fish, that’s another story. Until… I made these Baked salmon nuggets.

Homemade Fish Nuggets

Why my Kids loved Baked Fish Nuggets

Something about breading and baking the fish changed everything. It creates a tender nugget with a crispy, crunchy coating. I mean, who can resist?

When it comes to making Homemade Chicken Strips, Copy Cat McDonald’s Nuggets, or Homemade Chick-Fil-A Chicken Nuggets and these Salmon Nuggets, I prefer baked over fried. It’s healthier and way easier to clean up.

Homemade Baked Fish Nuggets

Can these be made in an air fryer?

Of course! If you have an air fryer, simply add a teaspoon or two of oil and “fry” them as you would traditional chicken nuggets.

If you are feeding picky eaters, I get you! Trying new foods IS A BIG DEAL but creating kid-friendly recipes with healthy foods is one way to get the kids onboard, hence- salmon nuggets!

Homemade Baked Fish Nuggets

Should I Use Fresh or Frozen Salmon?

For this recipe, either works just fine. I like to use frozen, it’s easier to keep on hand and in many cases tastes just as good as the fresh option. When using frozen salmon, all you have to do is thaw it out and follow the recipe as shown.

If using fresh, make sure the skin is removed before cutting into nuggets and breading.

Homemade Fish Nuggets

Can these baked salmon bites be frozen?

YAS! Double the batch, bake and reserve the extra that you’d like to freeze. Make sure to allow them to cool down to room temperature before freezing in a large freezer bag for up to 2 months. To eat, bake in the oven until heated through and crispy.

These are perfect for an easy dinner with a salad or baked fries on the side for a sheet pan dinner.

Fish Nuggets Recipe for Kids

Fish Nuggets vs. Mini Salmon Cakes

Compared to fish nuggets, salmon cakes are made with finely chopped, cooked fish, breadcrumbs, shaped into patties and cooked stove top while these nuggets are whole pieces of fish, breaded, and baked. Both are super delicious and two very good reasons to eat more fish!

These are perfect for an easy dinner with a salad or baked fries on the side for a sheet pan dinner.

 

Healthy Fish Nuggets

  • Author: Laura Fuentes - SuperGlueMom
  • Prep Time: 5 mins
  • Cook Time: 18 mins
  • Total Time: 23 mins
  • Yield: 4-6 servings
  • Category: Healthy Kids Food

Ingredients

  • 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

Instructions

  1. Preheat oven to 450F. Line a large baking sheet with parchment paper.
  2. 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″.
  3. Place the flour, salt, and pepper in a medium bowl. Stir to combine.
  4. In a separate medium bowl, whisk the eggs.
  5. Combine the bread crumbs and Parmesan cheese in a third bowl.
  6. Coat the salmon pieces in the seasoned flour and pat to remove any extra flour. Dip into the eggs and then the Parmesan mixture, gently pressing the mixture into the fish.
  7. Place the breaded salmon fillets onto the baking sheets. Drizzle lightly with olive oil and bake for 15 to 20 minutes or until crispy and golden brown.

Notes

You can double (or triple) the recipe, freeze breaded uncooked nuggets and have them ready for future meals!

Nutrition

  • Serving Size: 6 nuggets
  • Calories: 557
  • Sugar: 211.8mg
  • Sodium: 850mg
  • Fat: 15.5g
  • Saturated Fat: 5..6g
  • Carbohydrates: 59.6g
  • Protein: 45g
  • Cholesterol: 211.8mg

Leave a Reply 41 comments

Tiffany C - February 7, 2013 Reply

I can’t believe these are baked. They look so delish! I am totally trying this. I used to give the boys whiting and tell them it was chicken because the wouldn’t eat fish. This is a great way to sneak it in. xo

Sarah - March 1, 2013 Reply

Any ideas for making this work with canned salmon (or tuna)?

    Laura Fuentes - March 1, 2013 Reply

    unfortunately i have not tried it with canned. In order to hold the canned tuna or salmon together you are going to have to form a “cake” like consistency. I am in the middle of developing a “tuna nugget” -something like that as we speak. if you are subscribed to the email newsletter, you’ll be the first to know when they come out! 🙂

Nicole - April 11, 2013 Reply

great looking recipe! They look as good as the breaded fish I pan fry – I am totally trying this tonight. Thanks so much.

Dana from CT - June 6, 2013 Reply

These look fabulous!! Any thoughts on what I could use instead of eggs to bind the breading? Food allergies are such a bummer 🙁

    Laura Fuentes - June 10, 2013 Reply

    Can you use milk or milk substitute? Basically skip the egg, wet the salmon and bread it.

Annie - July 14, 2013 Reply

How long do you cook the nuggetts when cooking from frozen?

    Laura Fuentes - July 14, 2013 Reply

    I cook them an extra 5minutes or so.

Carolyn - August 1, 2013 Reply

Have you tried cooking then freezing them? Can’t wait to try these 🙂

    Laura Fuentes - August 2, 2013 Reply

    I freeze them all the time, just not cooked. I pull them out when I need them.. and then cook them.

Jessica - October 21, 2013 Reply

Laura! Is there a gf option? I have a nice slab of salmon in my freezer waiting to be made into something yummy!!

    Laura Fuentes - October 24, 2013 Reply

    Jessica, you can use gluten free breadcrumbs for sure!

Jessica - October 24, 2013 Reply

Laura! I made these tonight with gluten free AP flour egg and homemade gf bread crumbs… My kids LOVED them! And asked for seconds! Thanks a billion for all you do 🙂

Anon - October 25, 2013 Reply

Erm, very tasty recipe, but it has around 500 calories per serving and 24g of fat and that is without drizzeling it with olive oil for the oven. Not sure that this should be labelled “healthy” just because it includes salmon and isn’t fried. There is fat from salmon, from the cheese, from the egg and from the panko.

    Laura Fuentes - October 25, 2013 Reply

    thank you for calculating “calories” Anon. Unfortunately, I am a “real food” person not a calorie counter. All the ingredients in these salmon nuggets are homemade and unlike store bought fish nuggets don’t contain a trail long list of things one cannot pronounce. They ARE healthy. Salmon is healthy. I has healthy fats and loaded with nutrients. I’m sorry to burst your bubble but fat isn’t bad for you. They are baked instead of deep fried and have way too many health benefits for me to not serve them. Thanks for your input!

    Mary - June 7, 2016 Reply

    just because something has a lot of calories, and even fat, does not automatically make it unhealthy, all people, esspecially growing LITTLE people, NEED a good amount of natural fat in thier diet in other to properly digest certain fat soluble vitamins (A, D, E & K). I make a version of these FRIED in Ghee and would still label it healthy, with all the right kinds of fats. I suppose it really just depends on what school of thought your description of healthy subscribes too. We follow Dr. Weston Price’s suggestions of traditional, whole foods, pasture/nature raised animals and raw dairy (we leave out the bread crumbs out of our fish nuggets).

      Laura Fuentes - June 9, 2016 Reply

      Amen, Mary. Thank you!

    Jaya - October 25, 2017 Reply

    Just because a food contains some fat, doesn’t mean it’s not healthy.

      Laura Fuentes - October 25, 2017 Reply

      “Good fat is good for you” is what I say.

MrsJennyK - November 9, 2013 Reply

Like you Laura, I’m a fan of good, healthy fats and whole foods and am not a fat or calorie counter. I actually did a nutritional count of this recipe though. Based on 5 servings (which would equal about 3oz of salmon for a serving, which is what is considered a healthy serving) each serving provide 370 calorie, 15 grams of fat, and a whopping 32 grams of protein! And that’s IF you used every single bit of the dredging ingredients. That sounds just perfect to me. (btw, It’s kismet that I happened across this blog and recipe sort of randomly, and just received an order of Easy Lunchboxes in the mail yesterday!)

MrsJennyK - November 9, 2013 Reply

oh wait…. LOL it’s not so much a coincidence after all! You ARE Easy Lunchboxes AND Momables (to which I have just subscribed) AND Superglue Mom! You’re a busy and talented woman.

    Laura Fuentes - November 9, 2013 Reply

    Thanks Jenny! You are correct in your calculations…. and in the fact that you don’t actually use all the breading. I am Mrs. MOMables too … but not EasyLunchboxes. That’s my good friend Kelly. But as you can see… I love good family food. Thank you for being part of my community!

Nancy - April 8, 2014 Reply

Can I use tilapia instead of salmon? My daughter won’t eat salmon.

    Laura Fuentes - April 9, 2014 Reply

    absolutely! cooking time will be shorter because it’s thinner.

tammy - March 16, 2015 Reply

Have you ever used a cheese substitute?

Thanks

    Laura Fuentes - March 17, 2015 Reply

    I have not. Sorry Tammy! If you do use one successfully, please let me know so I can make a note. Thank you!

Courtney - March 23, 2015 Reply

I am new to eating grain free and am wondering how I could make these grain free. I have used almond flour/meal a little bit. Would I just substitute the almond flour for the flour AND bread crumbs? Thank you so much for your help and all of your amazing recipes!

    Laura Fuentes - March 23, 2015 Reply

    Courtney, I have breaded these salmon nuggets with the same breading as these chicken nuggets plus a little parmesan cheese. Delish!

Margo - May 22, 2015 Reply

Could these be made with canned salmon? Thanks

    Laura Fuentes - May 26, 2015 Reply

    Unfortunately not these. I’m working on a recipe with canned salmon.

Brittany - August 1, 2015 Reply

My 14-month-old is not picky at all but she doesnt seem to like texture of fish without breading. She LOVED these! 🙂

    Laura Fuentes - August 6, 2015 Reply

    I’m so glad she loved these!

Rein R. - January 11, 2016 Reply

Made this for my son and let me just say, this is delicious! They’re not just for kids.. I already snagged some of my son’s lunch! Thanks for the recipe! 🙂

Isabel Tsantes - January 20, 2016 Reply

Delicious!!!!! I made it and Love it.

Sue - August 10, 2016 Reply

In my family, salmon is king! We do very little to it (cook a side of salmon at about 270 for 20-25 minutes), and the kids absolutely hoover it up. My 4yo g’daughter is starting kindergarten, and I’ll be making her lunches every day, so I wanted to find something a little different. I made these tonight, and they are great! I cooked them at 400 (we like our salmon soft) for about 22 minutes–perfect!

However, it took me well over 30 minutes to cut and bread my 1.5# of salmon, so I wondered how you managed a 5-minute prep time. Do you have sneaky, fast breading techniques (I did cut them as you suggested, and you were right–that is easy) or something?

    Laura Fuentes - August 11, 2016 Reply

    to make this process faster, I pre-slice all the salmon. Then, put the egg in a bowl and the dry ingredients in a zip bag. I bread in bulk not one piece at a time. I hope this makes sense. I’m so glad they came out delicious for you though!

Amy - July 9, 2017 Reply

Tried this tonight. It’s crunching than I expected for oven fried, so I was pretty please. The panko makes a nice difference. My 14 month old loved the breading! She once loved salmon, but is going through a carbs and dairy only phase, so would not eat much of the salmon tonight. This is definitely something we’ll make again. I trust my LO will come back around.

Anonymous - February 26, 2018 Reply

I was nervous to try this because salmon is not a big hit in our home. But the kids LOVED this recipe and the hubby insisted that I need to make this again! I did, however, make a few changes. I baked them at 400° and used thin frozen salmon. I also make sticks. I used cheddar cheese with the crumbs. I noticed in the comments that not all of the breading was used, so I just made up less to save on ingredients. 🙂 Thank you so much for this recipe! Would give more than 5 stars!

    Laura Fuentes - February 26, 2018 Reply

    I’m so glad these were a hit Tiffany!

Eliane S - January 15, 2019 Reply

Hi! I plan on making these tomorrow. What dip do you recommend for this? Thanks!

    Laura Fuentes - January 16, 2019 Reply

    ranch, ketchup, yogurt dip… whatever your child might like to dip veggies in.

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