Looking for a lighter take on a classic? These oven-baked fish nuggets, paired with aromatic cauliflower rice, are a lighter, healthier way to enjoy a family favourite — simple to make and full of flavour.
A family-friendly meal that’s quick to make and sure to please. Shall we get cooking?
Ingredients (serves 4)
For the nuggets
400 g white fish
1 onion
2 garlic cloves
1 egg yolk
A drizzle of olive oil
Juice of ½ lemon
1 d. spoon plain flour
A pinch of nutmeg and dried oregano
Salt and pepper to taste
+
150 g breadcrumbs
2 beaten eggs
Extra flour, for coating
For the cauliflower “rice”
1 medium cauliflower (stem removed)
1 large onion, chopped
2 garlic cloves, chopped
Olive oil, as needed
Zest of ½ lemon
Salt and pepper to taste
1 tsp ground turmeric (or to taste)
A small bunch of fresh parsley
Method
Nuggets:
Start by roughly chopping the onion and garlic in a food processor.
Add the chopped (well-drained) fish and the remaining ingredients, then blend until the mixture is smooth and easy to shape.
With damp hands, shape into round nuggets — you should get around 12.
Coat each nugget in flour, dip in beaten egg, and coat with breadcrumbs.
Then, place the nuggets on a baking tray lined with baking paper.
Bake in a preheated oven at 200 °C (fan) or in the air fryer (follow your model’s instructions) for 12 minutes, turning halfway through.
For extra crispiness, brush the nuggets with olive oil before baking.
Cauliflower “rice”:
Roughly chop the cauliflower in a food processor until it resembles rice.
In a large frying pan, heat a generous drizzle of olive oil.
Then, add the onion and the garlic, and cook for a few minutes.
Stir in the chopped cauliflower and cook gently. Add more olive oil if needed.
Season with salt, black pepper, and lemon zest.
Finally, add the turmeric and cook until the cauliflower is tender.
Finish with chopped parsley and serve with the nuggets.
RODI products used to prepare the Baked Fish Nuggets with Cauliflower Rice
Sink: Box Lux 50 Grey
Tap: Line MN 1011
Accessories: Colander Lux/Line, Bamboo Chopping Board and Ghost Drainer
Recipes developed by
