Breaded Garlic and Dill Fish Low Fat
Crispy, flavorful, and guilt-free, this Breaded Garlic and Dill Fish recipe is a low-fat dinner option that doesn’t skimp on taste! Perfectly flaky white fish fillets like cod or tilapia are coated in a seasoned mixture of whole wheat breadcrumbs, fresh dill, garlic, and zesty lemon, offering a fragrant crunch in every bite. Using egg whites and a touch of non-fat Greek yogurt, the breading adheres beautifully without relying on heavy oils, making this dish a healthier alternative. Baked to golden perfection in just 20 minutes, this recipe is a quick and easy choice for busy weeknights or health-conscious meal planning. Serve with a fresh green salad or a squeeze of lemon juice for a simple, refreshing finish that's as satisfying as it is nutritious.
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Recipe Information
Ingredients
- 4 pieces White fish fillets (e.g., cod or tilapia)
- 1 cup Whole wheat breadcrumbs
- 2 tablespoons Fresh dill, chopped
- 3 cloves Garlic, minced
- 2 large Egg whites
- 1 tablespoon Plain Greek yogurt (non-fat)
- 1 teaspoon Lemon zest
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 as needed Olive oil cooking spray
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or lightly spray it with olive oil cooking spray.
Pat dry the fish fillets with a paper towel and season both sides with a pinch of salt and black pepper.
In a shallow dish, combine the whole wheat breadcrumbs, chopped dill, minced garlic, lemon zest, and a small pinch of salt.
In a separate bowl, lightly whisk the egg whites with the non-fat plain Greek yogurt until combined.
Dip each fish fillet into the egg white mixture, ensuring it is fully coated, then dredge it in the breadcrumb mixture, pressing gently to adhere the coating evenly on both sides.
Arrange the breaded fillets on the prepared baking sheet. Lightly spray the tops of the fillets with olive oil cooking spray to help them crisp up during baking.
Bake in the preheated oven for 18-20 minutes, or until the fish flakes easily with a fork and the breadcrumb coating is golden brown and crispy.
Remove from the oven and let the fish rest for 2 minutes before serving.
Serve immediately with a squeeze of fresh lemon juice or alongside a green salad for a complete, low-fat meal.
Nutrition Facts
Calories |
464 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.1 g | 8% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1988 mg | 86% | |
| Total Carbohydrate | 84.8 g | 31% | |
| Dietary Fiber | 12.8 g | 46% | |
| Total Sugars | 4.4 g | ||
| Protein | 17.9 g | 36% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 123 mg | 9% | |
| Iron | 6.7 mg | 37% | |
| Potassium | 422 mg | 9% | |
*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.
