Healthy Fish Nuggets and Polenta Fries by @lesgourmandisesdeloubna

1h

25 servings

  1. Place
    • White fish
    • Carrots
    • Broccoli florets

    Place the fish, carrots, broccoli florets and orange zest in a powerful blender.

  2. Add
    • Salt

    Add salt, pepper and garlic powder.

  3. Add
    • Breadcrumbs
    • White fish
    • Carrots

    Add the breadcrumbs, about 3 good tablespoons for a good texture, and blend everything together.

  4. Shape

    Shape the mixture into mini patties with damp hands, flattening them slightly for even cooking.

  5. Coat
    • Breadcrumbs

    Coat the patties directly in breadcrumbs, without egg.

  6. Place
    • Polenta

    Place the nuggets in the fridge while preparing the polenta fries.

  7. Stir
    • Polenta
    • Water

    Pour the boiling water, 3 volumes of water to 1 volume of polenta, over the polenta and stir well for 5 minutes.

  8. Season
    • Salt
    • Parmesan
    • Polenta

    Season the polenta with salt, pepper and a good tablespoon of parmesan or cheese of choice.

  9. Pour
    • Polenta

    Pour the polenta into a lined baking tray and place in the freezer to set quickly before cutting into fries.

  10. Mix
    • Greek yogurt
    • Citrus zest
    • Chives

    Mix Greek yogurt with the zest of lemon, orange and lime, chives or herb of choice, a splash of orange juice and a splash of lemon juice to make the citrus sauce.

  11. Cut
    • Polenta

    Unmould the set polenta and cut it into thick fries.

  12. Drizzle
    • Polenta
    • Olive oil

    Drizzle the polenta fries with a large amount of olive oil and bake in the oven at 180 degrees.

  13. Cook
    • White fish
    • Olive oil

    Cook the fish nuggets in a hot pan with a drizzle of olive oil.

  14. Bake
    • White fish
    • Olive oil

    Alternatively, bake the fish nuggets in the oven for 15 minutes with a drizzle of olive oil.

  15. Bake
    • Polenta

    Bake the polenta fries for 35 minutes at 200 degrees until crispy.

  16. Dip
    • White fish
    • Polenta
    • Greek yogurt

    Dip the nuggets and fries into the citrus sauce before serving.

Healthy Fish Nuggets and Polenta Fries by @lesgourmandisesdeloubna

1h

25 servings

Preparation Steps

  1. Step 1/16

    Place the fish, carrots, broccoli florets and orange zest in a powerful blender.

    🐟White fish
    🥕Carrots
    🥕Broccoli florets
    🍊Orange zest

  2. Step 2/16

    Add salt, pepper and garlic powder.

    🧂Salt
    ⚫Pepper
    🧄Garlic powder

  3. Step 3/16

    Add the breadcrumbs, about 3 good tablespoons for a good texture, and blend everything together.

    🥖Breadcrumbs

  4. Step 4/16

    Shape the mixture into mini patties with damp hands, flattening them slightly for even cooking.

  5. Step 5/16

    Coat the patties directly in breadcrumbs, without egg.

    🥖Breadcrumbs

  6. Step 6/16

    Place the nuggets in the fridge while preparing the polenta fries.

  7. Step 7/16

    Pour the boiling water, 3 volumes of water to 1 volume of polenta, over the polenta and stir well for 5 minutes.

    🌽Polenta
    💧Water
    🥄Spoon

  8. Step 8/16

    Season the polenta with salt, pepper and a good tablespoon of parmesan or cheese of choice.

    🧂Salt
    ⚫Pepper
    🧀Parmesan
    🥄Spoon

  9. Step 9/16

    Pour the polenta into a lined baking tray and place in the freezer to set quickly before cutting into fries.

    🌽Polenta
    🍳Baking tray

  10. Step 10/16

    Mix Greek yogurt with the zest of lemon, orange and lime, chives or herb of choice, a splash of orange juice and a splash of lemon juice to make the citrus sauce.

    🥣Greek yogurt
    🍋Citrus zest
    🌿Chives
    🧃Orange juice
    🍋Lemon juice
    🥣Mixing bowl

  11. Step 11/16

    Unmould the set polenta and cut it into thick fries.

    🌽Polenta
    🔪Knife

  12. Step 12/16

    Drizzle the polenta fries with a large amount of olive oil and bake in the oven at 180 degrees.

    🌽Polenta
    🫒Olive oil
    🍳Baking tray

  13. Step 13/16

    Cook the fish nuggets in a hot pan with a drizzle of olive oil.

    🐟White fish
    🫒Olive oil

  14. Step 14/16

    Alternatively, bake the fish nuggets in the oven for 15 minutes with a drizzle of olive oil.

    🐟White fish
    🫒Olive oil
    🍳Baking tray

  15. Step 15/16

    Bake the polenta fries for 35 minutes at 200 degrees until crispy.

    🌽Polenta
    🍳Baking tray

  16. Step 16/16

    Dip the nuggets and fries into the citrus sauce before serving.

    🐟White fish
    🌽Polenta
    🥣Greek yogurt

Composition

Ingredients

Types

Fish, Vegetables, Spices, Grains, Fruits, Oils, Liquids, Dairy, Herbs

Ingredients

White fish, Carrots, Broccoli florets, Salt, Pepper, Garlic powder, Breadcrumbs, Lemon zest, Orange zest, Olive oil, Polenta, Water, Parmesan, Greek yogurt, Citrus zest, Chives, Orange juice, Lemon juice

Notes

White fish (cod loin used here), Broccoli florets (a few florets), Salt (to taste, for the nugget mixture, for the polenta), Pepper (to taste, for the nugget mixture, for the polenta), Garlic powder (to taste), Breadcrumbs (for the nugget mixture, about 3 good tablespoons for texture, for coating the nuggets before cooking), Lemon zest (organic or unwaxed preferred), Orange zest (organic or unwaxed preferred), Olive oil (a drizzle, for baking or pan-frying the nuggets), Polenta (measured in glasses), Water (boiling, measured in glasses), Parmesan (or cheese of choice), Greek yogurt (for the citrus sauce), Citrus zest (lemon, orange and lime, for the sauce), Chives (or herb of choice such as dill or parsley)

Allergens

Fish, Gluten, Milk

Dietetics

Dietary regimen

Pescatarian, Egg-Free, Nut-Free, Low-Calorie, Low-Fat, soy-free, Sugar-Free

Calories

90 kcal

Macro nutrients

Protein: 7g, Carbohydrates: 9g, Fat: 2.5g, Fiber: 1g, Sugars: 1g

Nutritional Information

Minerals

Sodium: 180mg, Potassium: 160mg, Calcium: 25mg, Phosphorus: 95mg, Selenium: 12mcg

Vitamins

Vitamin A: 350mcg, Vitamin C: 8mg, Vitamin B12: 0.6mcg, Vitamin B6: 0.1mg

Preparation

Time Information

Preparation

25 minutes

Cooking

35 minutes

Overall

1 hour 0 minutes

Difficulty

Level

Medium (2/4)

Steps

16 steps

Equipments

Utensils

Mixing bowl, Baking tray, Knife, Spoon

Appliances

Blender, Oven, Freezer

Type

Type

Type Of Dish

Main Course, Sauce, Side Dish

Occasions

Everyday Meal, Family Dinner

Origin

Source

Platform

instagram

Original Creator

@lesgourmandisesdeloubna

Origin

Cuisine

French

Geographic

France, Europe

Various

Aspect

Texture

Crunchy, Tender, Creamy

Flavors

Citrusy, Savory, Zesty, Garlicky, Cheesy

Other

Price

Low

Recommended Preservation

fridge

Preservation Infos

fridge : 2 days (Store cooked nuggets and polenta fries in an airtight container,Keep the citrus yogurt sauce separate in a sealed container), freezer : 1 month (Freeze uncooked, breaded nuggets on a tray before transferring to a freezer bag,Freeze the set polenta block or cut fries before baking,Cook from frozen or thaw in the fridge before cooking), room temperature : 2 hours maximum (Do not leave fish-based nuggets or dairy-based sauce out longer than 2 hours)