The following recipe and photography were provided by local blogger Carolyn Hodges of The Dinner Shift.
Healthy, fast and family friendly, these baked swordfish nuggets are loved by adults and kids alike!
Unlike flakey white fish, swordfish is more steak-like and easy to cut into cubes. Here, Heinen’s fresh wild-caught swordfish is breaded in a combination of Heinen’s bread crumbs and parmesan cheese and baked until golden brown. Spraying the nuggets with Heinen’s extra virgin olive oil before baking helps to create a crispy coating.
Serve these nuggets with an easy lemon herb dipping sauce alongside a green vegetable or salad for a simple, satisfying supper.
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For the Swordfish Nuggets
- 1/3 cup all-purpose flour
- 1 egg, plus 1 Tbsp. water
- ½ cup Heinen’s grated parmesan cheese
- ½ cup Heinen’s plain bread crumbs
- ½ tsp. garlic powder
- ½ tsp. paprika
- ¼ tsp. kosher salt
- ¼ tsp. black pepper
- 1 - 1 ¼ lbs. Heinen’s fresh wild-caught swordfish, cut into 1 ½-inch cubes
- Heinen’s extra virgin olive oil spray
- Fine grain sea salt
For the Dipping Sauce
- ½ cup mayonnaise
- 2 Tbsp. fresh lemon juice
- 1 garlic clove, pressed or very finely minced
- 1 Tbsp. fresh parsley, finely chopped
- Kosher salt, to taste
- Preheat the oven to 425˚F. Line a sheet pan with parchment paper.
- Cut the swordfish steak into cubes.
- Set up a dredging station with three bowls. Add the flour to the first bowl. Whisk together the egg and water in the second bowl. Mix together the bread crumbs, parmesan cheese, garlic powder, paprika, salt and black pepper in the third bowl.
- Working in batches, coat the cubed swordfish in flour, then dip in the egg wash before tossing in the breadcrumb mixture, using your hands to make sure it’s coated evenly on all sides.
- Transfer the breaded swordfish to the prepared sheet pan. Repeat until all of the swordfish is coated. Spray the breaded swordfish with a coat of olive oil spray. Transfer to the preheated oven and bake for 15-18 minutes, or until cooked through and golden brown.
- Remove the pan from the oven and, while still hot, sprinkle the fish with fine grain sea salt (optional).
- To make the dipping sauce, whisk together the mayonnaise, lemon juice, garlic and parsley in a bowl. Season to taste with salt.
- Serve fish immediately alongside the dipping sauce.