Breaded Bullhead 5 Ww Pts
Crisp, golden, and delightfully flaky, this Breaded Bullhead recipe is a healthier take on classic fried fish that delivers bold flavors without the guilt. Perfectly seasoned with paprika, garlic powder, and a light panko crust, these bullhead fillets bake to perfection in just 10 minutes, making them a quick and easy dinner option. With only 5 Weight Watchers points per serving, this dish balances indulgence with mindful eating. Serve these oven-baked fillets with a squeeze of fresh lemon for a zesty finish, and pair them with your favorite sides for a satisfying, crowd-pleasing meal that’s both wholesome and delicious. Keywords: breaded bullhead recipe, oven-baked fish, healthy eating, Weight Watchers fish recipes.
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Recipe Information
Ingredients
- 4 pieces Bullhead fish fillets
- 0.25 cup All-purpose flour
- 1 large Egg
- 1 tablespoon Water
- 0.5 cup Plain panko breadcrumbs
- 1 teaspoon Paprika
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Salt
- 0.25 teaspoon Ground black pepper
- as needed Cooking spray
- 4 pieces Lemon wedges
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly spray it with cooking spray.
Pat the bullhead fillets dry with a paper towel to remove any excess moisture.
Set up a breading station with three shallow dishes. In the first dish, add the flour. In the second dish, whisk together the egg and water. In the third dish, combine the panko breadcrumbs, paprika, garlic powder, salt, and ground black pepper.
Dredge each bullhead fillet in the flour, making sure to coat it evenly. Shake off any excess flour.
Dip the floured fillet into the egg mixture, allowing any excess to drip off before transferring it to the breadcrumb mixture.
Press the fillet into the breadcrumb mixture, ensuring it is completely coated on all sides. Repeat for all fillets.
Place the breaded fillets on the prepared baking sheet in a single layer. Lightly spray the tops with cooking spray to help them crisp up during baking.
Bake the fillets in the preheated oven for 8-10 minutes, or until the fish is cooked through and the breadcrumbs are golden brown. The internal temperature of the fish should reach 145°F (63°C).
Remove the fillets from the oven and let them rest for 1-2 minutes. Serve hot with lemon wedges on the side.
Nutrition Facts
Calories |
394 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 220 mg | 73% | |
| Sodium | 1593 mg | 69% | |
| Total Carbohydrate | 61.1 g | 22% | |
| Dietary Fiber | 4.0 g | 14% | |
| Total Sugars | 2.6 g | ||
| Protein | 14.9 g | 30% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 62 mg | 5% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 246 mg | 5% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
