Oven-Crisp Fish Nuggets with Golden Wedges and Peas
Cornmeal-crusted fish nuggets and crispy oven wedges with a lemony caper yogurt for dunking.
- Celiac
- Hashimoto's
- Pregnancy
- Heart health
- Gluten-free
- Crohn’s and colitis
- High cholesterol
- Kid-friendly
- Sheet pan
- One pan
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Ingredients
- 500 g cod fillets, cut into thick strips
- 800 g russet potatoes, cut into wedges
- ¾ cup fine cornmeal, gluten-free
- 2 eggs, beaten
- 300 g frozen peas
- 3 tbsp olive oil
- 1 tsp garlic powder
- ½ cup plain yogurt
- 1 tbsp capers, chopped
- 1 tbsp fresh dill, chopped
- 1 lemon, zested and juiced
- ½ tsp salt
Method
- Heat the oven to 450°F and toss the wedges with oil and garlic powder.
- Bake the wedges in a single layer until golden underneath.15 min timer
- Dip the fish strips in egg, then press them into the cornmeal.
- Push the wedges aside, add the fish to the tray, and bake until crisp.12 min timerKids’ plate comes out here
- Boil the peas until bright and tender.3 min timer
- Stir the yogurt with capers, dill, lemon zest and juice, and serve alongside.
Kids’ plate: Fish Nuggets and Fries
On the plate: Fish nuggets, potato wedges, soft peas and the lemon yogurt for dipping.
Make it a game: Line the nuggets up like little boats sailing to the yogurt harbor for a dip.
Set it aside at step 4, before the grown-ups’ sauce or spice goes on.
Why it works
- Hashimoto's thyroiditis: No soy or seaweed anywhere: the crunch is plain cornmeal and the sauce is yogurt-based.
- Gluten-free: The coating is gluten-free cornmeal, so the whole tray stays wheat-free.
- Kid (4–12): Hand-held nuggets with a mild lemon yogurt dip, no spice in the coating.
- Toddler (1–3): Soft peas and flakeable fish cut small, with everything easy to grab.
Celiac check: watch for hidden gluten in soy sauce, stock, malt vinegar and seasoning blends, and oats that aren’t certified. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
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This recipe also fits: Hashimoto's recipes, Pregnancy recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Kid-friendly recipes, Sheet pan recipes, One pan recipes.