Golden, kid-approved fish nuggets baked instead of fried, with crunchy potato wedges and green beans on one sheet pan. Bright lemon and a quick tartar make it fun-dip dinner with minimal cleanup.
Details
Ingredients
- Rockfish fillet (wild-caught) 12 oz (cut into 1.5-inch pieces) $4.99/lb sale
- Organic Russet Potatoes 1 lb (2 medium), cut into wedges $1.79/lb
- Fresh Green Beans - Bag 8 oz, trimmed $3.69/1 lb bag
- Eggs 2, beaten
- Panko breadcrumbs 1.5 cups
- All-purpose flour 1/2 cup
- Smoked paprika + garlic powder 1 tsp each
- Kosher salt & pepper To taste
- Olive oil 3 tbsp (or spray)
- Lemon 1, cut into wedges
- Quick tartar (optional): mayo, pickle relish, lemon juice 1/3 cup mayo + 2 tbsp relish + 1 tsp lemon juice
Instructions
- Heat oven to 450Β°F. Line a large sheet pan with parchment.
- Toss potato wedges with 1.5 tbsp oil, 1/2 tsp salt, 1/4 tsp pepper, and 1/2 tsp smoked paprika. Spread on half the pan. Roast 15 minutes.
- Meanwhile, set up breading: bowl 1 flour + 1/2 tsp salt; bowl 2 beaten eggs; bowl 3 panko + 1/2 tsp garlic powder + 1/2 tsp smoked paprika + pinch salt.
- Pat fish dry, season lightly with salt. Dredge in flour, dip in egg, then press into panko. Place on the empty half of the pan (or a small wire rack set on the pan). Drizzle or mist with remaining oil.
- After potatoes have roasted 15 minutes, add green beans tossed with a little oil and salt to the pan (in open spaces). Continue baking 12β15 minutes until fish flakes and is golden, potatoes are crisp, and beans are tender-crisp.
- Stir tartar ingredients (if using). Serve fish with lemon wedges, potato wedges, and green beans. Let kids dip!
Health notes: Approx. 650 kcal per serving. High-protein fish; baked (not fried); includes a green veg. Use whole-wheat panko and light mayo/yogurt in dip to lighten further.
Drink pairing: Adult: crisp AlbariΓ±o or pilsner. Kids: sparkling water with lemon or apple cider.