Weight Watchers Fish Nuggets Recipe
Ingredients:

  • 1 lb white fish fillets (such as cod, tilapia, or haddock), cut into nugget-sized pieces – 0 points
  • 1/2 cup panko breadcrumbs (use whole wheat for extra fiber) – 3 points
  • 1/4 cup cornmeal (optional for extra crunch) – 2 points
  • 1/4 cup egg whites (or 1 whole egg) – 0 points
  • 1 tsp garlic powder – 0 points
  • 1 tsp onion powder – 0 points
  • 1/2 tsp smoked paprika – 0 points
  • 1/2 tsp dried parsley – 0 points
  • 1/4 tsp salt – 0 points
  • 1/4 tsp black pepper – 0 points
  • Cooking spray (olive oil spray) – 0 points

Instructions:

  1. Preheat the oven: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or spray with cooking spray.
  2. Prepare the coating: In a small bowl, mix the panko breadcrumbs, cornmeal, garlic powder, onion powder, smoked paprika, parsley, salt, and pepper.
  3. Dip the fish: In another bowl, lightly beat the egg whites. Dip each fish nugget into the egg whites, allowing the excess to drip off, then coat with the breadcrumb mixture. Press gently to ensure an even coating.
  4. Place on baking sheet: Arrange the coated fish nuggets on the prepared baking sheet, ensuring they don’t touch each other. Lightly spray the tops of the fish nuggets with cooking spray for extra crispness.
  5. Bake the fish nuggets: Bake in the preheated oven for 12-15 minutes, flipping halfway through, until golden brown and the fish is cooked through (internal temperature should reach 145°F or 63°C).
  6. Serve: Enjoy with a zero-point dipping sauce, like a lemon-garlic yogurt dip, or serve alongside a fresh salad for a low-point, satisfying meal.

Yields: 4 servings
Serving Size: 1/4 of the recipe

Nutritional Information (per serving):

  • Calories: ~120
  • Protein: 22g
  • Carbs: 10g
  • Fat: 2g
  • Points (per serving): 1-2 points depending on exact ingredients used (Weight Watchers)

Tips:

  • Breadcrumbs Tip: Using panko breadcrumbs instead of traditional breadcrumbs gives the nuggets a lighter and crispier texture with fewer points.
  • Air Fryer Option: For extra crispiness and faster cooking, you can make these fish nuggets in an air fryer. Cook at 375°F (190°C) for 8-10 minutes, flipping halfway through.
  • Fish Selection: Choose a firm white fish like cod or haddock for the best texture. If using a thinner fillet, adjust cooking times accordingly.
  • Zero-Point Sauces: Serve with low-point sauces like a Greek yogurt-based tartar sauce or hot sauce to keep points low.

Benefits:

  • Lean Protein: Fish is an excellent source of lean protein, low in calories, and rich in omega-3 fatty acids, which are beneficial for heart health.
  • Low Points: This recipe is very low in points, making it ideal for Weight Watchers. You can enjoy a filling portion while staying within your points budget.
  • Customizable: You can customize the seasoning to your preference by adding cayenne pepper for heat or lemon zest for extra freshness.
  • Baked, Not Fried: Baking instead of frying keeps the recipe light, healthy, and lower in fat.

Conclusion:

These Weight Watchers Fish Nuggets are a crispy, healthy, and low-point meal option, perfect for those following the Weight Watchers plan. They provide lean protein, are easy to prepare, and can be customized to fit your taste. The combination of panko breadcrumbs and cornmeal creates a crunchy texture that makes these nuggets feel indulgent while still keeping them light and healthy. With just 1-2 points per serving, this recipe offers a satisfying, nutritious dish that won’t derail your progress.