For too many of us, the holiday season isn’t just about spreading glad tidings and joy. It’s also about the spreading of the waistline.

Consider healthy homemade fast food to help you get back into shape. These diet-worthy dishes won’t tie you to the kitchen, but also won’t weigh you down.

Think about having a burger night where you serve premade veggie burgers rather than the fatty beef ones. There’s quite a variety available in the freezer section of your grocer and brands such as Boca offer great, meaty-tasting versions.

Don’t forget that most fast food burgers are all about the toppings, many of which can be quite healthy. Arrange a platter of tomatoes, pickles, onions, shredded lettuce and other toppings for your family to assemble their own burgers. And be sure to include some low-fat cheese and reduced-fat mayo, as well as ketchup and mustard.

While you’re at it, why not use a nutrient-rich, whole-grain bun instead of plain white?If you prefer something crunchy, consider these fish nuggets with curried-mustard dipping sauce. They are made using an oven-frying technique that can give you results that are close to deep-fried, but with serious savings in fat and calories.

The first step is to coat fish chunks or fillets with a layer of buttermilk, mustard, or even a low-fat creamy salad dressing. Then coat the pieces with seasoned bread crumbs, crushed flake cereals or cornmeal. And if you’re not in the mood for fish, the oven-frying technique works equally as well for chicken tenders or nuggets.

CRUNCHY FISH NUGGETS WITH CURRIED-MUSTARD DIPPING SAUCE —Yield: 4 servings

1/4 cup buttermilk3/4 teaspoon salt, divided1/2 teaspoon ground black pepper, divided1 1/4 pounds haddock or cod fillets, cut into 1-by-2-inch pieces1 cup panko (Japanese-style bread crumbs)1 tablespoon chili powder1/2 teaspoon ground cumin1/2 teaspoon garlic powder2 tablespoons honey2 tablespoons coarse-grained mustard2 teaspoons curry powder

Procedure:1. Place rack in top third of oven. Preheat oven to 425 degrees. Set wire rack on baking sheet and coat it with cooking spray.2. In large bowl, whisk together buttermilk, 1/2 teaspoon salt and 1/4 teaspoon pepper. Add fish nuggets and turn to coat evenly.3. In shallow bowl or pie plate, combine panko, chili powder, cumin and garlic powder. Dredge fish nuggets, 2 or 3 at a time, through bread crumb mixture, coating all sides evenly. Arrange fish nuggets on prepared rack. Coat evenly with cooking spray on all sides. Bake 10-12 minutes, or until panko coating is golden brown and crisp and  fish is opaque at the center.4. Meanwhile, in small bowl, whisk together honey, mustard, curry powder and remaining salt and pepper.5. Serve nuggets with the curried mustard dipping sauce.

Nutrition data per serving: 283 calories; 25 calories from fat (9 percent of total calories); 3 g fat (0 g saturated; 0 g trans fats); 82 mg cholesterol; 30 g carbohydrate; 31 g protein; 1 g fiber; 860 mg sodium.

Crunchy Fish Nuggets. To keep the joy but battle the bulge, consider healthy homemade fast food this post-holiday season. Photo by THE ASSOCIATED PRESS