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Salmon Nuggets

Posted by LoveandZest
November 15, 2013
Featured in: Athlete Eats
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This easy recipe for Salmon Nuggets is a great way to eat more fish.Try it for a kid-friendly dinner the whole family will love!

~by Kristina LaRue, RD, LD/N

As an athlete the last thing you want to think about is being sidelined by an injury. But reality is… injuries do happen. However, food can be thy medicine. Foods not only help the body to heal and recover, but they can also keep the body strong and prevent injury.

Since nutrients have been identified to prevent injury, many athletes think they can just take a pill. While nutrients can prevent injury and aid in the healing process the best way to get them is through food. The mix of vitamins, minerals and antioxidants act in synergy to aid in absorption and improve health. Eat foods rich in these nutrients to aid in the healing process and prevent injury.

  • Vitamin C helps form collagen and repairs tendons, ligaments, and strengthens bones. When you’re in stress (i.e.- injury, exercise, life), vitamin C is actually reduced. Amp on vitamin C with oranges, strawberries, potatoes, broccoli, and bell peppers.
  • Omega 3’s are essential fatty acids that are the building blocks of the brain and play a major role in reducing inflammation. The richest sources of omega 3’s are found in salmon, tuna, sardines, mackerel, and halibut.
  • Vitamin A is needed for cell growth and development, bone health, and immune function. Get vitamin A through kale, carrots, Brussels sprouts and pumpkin.
  • Vitamin D reduces risk of stress fractures, improves muscle strength, immune function, and can improve athletic performance. Cod liver oil, salmon, mackerel, tuna, sardines, and dairy foods are great sources of vitamin D.
  • Zinc is involved in wound healing. The best sources are meats, seafood, nuts and seeds.

Giving your body the good stuff can also taste amazing. Try these little salmon nuggets!


This easy recipe for Salmon Nuggets is a great way to eat more fish.Try it for a kid-friendly dinner the whole family will love!

Try these Salmon Nuggets for a kid-friedly dinner the whole family will love!
This easy recipe for Salmon Nuggets is a great way to eat more fish.Try it for a kid-friendly dinner the whole family will love!

Salmon Nuggets


Serves 4-5


  • 16 ounces salmon, skin removed
  • 1 1/2 cup Panko bread crumbs
  • 2 teaspoons minced garlic
  • 2 teaspoons lime zest
  • pinch of salt and pepper
  • 1 egg
  • 1/2 cup flour
  • 1/8 teaspoon kosher salt


  1. Preheat oven to 400 degrees F. Line baking sheet with parchment paper and lightly coat with cooking spray.
  2. In small bowl, mix bread crumbs, garlic, lime zest, salt and pepper together.
  3. In separate bowl, whisk egg.
  4. In another bowl, stir together flour and salt.
  5. Cut salmon into 1 inch nuggets.
  6. Dredge salmon pieces through, flour; then egg; finally bread crumbs.
  7. Place salmon on baking sheet and mist pieces with cooking spray.
  8. Bake for 10 minutes. Serve with ketchup or tartar sauce.

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Kristina LaRue is the author of the ATHLETE EATS on HealthyAperture -- a feature that hopes to inspire creativity in the kitchen to fuel active lifestyles! As a board certified sports dietitian, Kristina cooks up healthy menus for collegiate and professional athletes in her day job. In authoring Athlete Eats, she shares simple, energizing recipes designed for the athlete and hopes readers will learn sports nutrition tips along the way so that they can be their best self and fuel for performance. Kristina is a Registered & Licensed Sports dietitian for the Orlando Magic and University of Central Florida Athletics. She provides nutrition services for Tara Gidus Nutrition Consulting and works in the treatment of eating disorders with Joyful Nutrition. She is a co-author of The Flat Belly Cookbook for Dummies and the blogger behind Love & Zest where she shares recipes, life, and nutrition. She graduated from Auburn University with a Bachelor’s Degree in Nutrition and Dietetics and completed her dietetic internship at Oakwood University in 2011. She loves running and training for marathons and triathlons, gardening, creating (mostly healthy) recipes, decorating, blogging, photography, and volunteering with the women’s recovery ministry at her church. On the weekends you can find her at the Farmer’s Market or a local coffee shop spending quality time with her husband, Eric.
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