Mid Week YUMM! Quinoa-Crusted Fish Nuggets with Tartar Sauce! #fitfam

These family-friendly fish nuggets are made with gluten-free, rice flour works perfectly.  Crunchy and yummy with homemade tartar sauce.  This mid week YUMM! is perfect with veggies or sweet potato fries you choose!


  • 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


  1. Preheat oven to 425°F. Line a baking sheet with parchment paper; lightly coat with cooking spray.
  2. 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.
  3. 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.
  4. 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. (recipe: MyRecipes.com)

iTunes for A Chill Mid Week Dinner



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