Fried Fish Without Any Oil
Craving crispy, golden fish without the guilt of frying in oil? This "Fried Fish Without Any Oil" recipe delivers all the crunch and flavor you love using a healthier cooking method with an air fryer or oven. Delicate white fish fillets are marinated in zesty lemon juice and coated in a savory blend of garlic, smoked paprika, Parmesan cheese, and breadcrumbs, creating a perfectly crisp crust without a drop of oil. Light egg whites act as the binder, while the air fryer or oven ensures a beautifully flaky interior. Ready in just 30 minutes, this low-fat, high-flavor dish is a winner for quick weeknight dinners or elegant entertaining. Pair it with a fresh salad or steamed veggies for a wholesome, satisfying meal that’s heart-healthy and full of flavor! Keywords: "fried fish without oil," "healthy fried fish recipe," "oil-free crispy fish," "air fryer fish recipe," "oven-baked fish."
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Recipe Information
Ingredients
- 4 pieces White fish fillets (cod, tilapia, or haddock)
- 2 tablespoons Lemon juice
- 1 teaspoon Garlic powder
- 1 teaspoon Smoked paprika
- 0.5 teaspoon Salt
- 0.25 teaspoon Ground black pepper
- 1 cup Plain breadcrumbs
- 0.25 cup Parmesan cheese, grated
- 2 large Egg whites
- 1 as needed Nonstick cooking spray (optional, for air fryer basket or oven rack)
Instructions
Preheat your air fryer to 400°F (200°C) or your oven to 425°F (220°C).
Pat the fish fillets dry with a paper towel. Drizzle lemon juice over both sides of the fish and let it marinate for 5 minutes.
In a small bowl, mix together the garlic powder, smoked paprika, salt, and ground black pepper. Sprinkle the mixture evenly over both sides of the fish fillets.
In a shallow bowl, whisk the egg whites until frothy. In a separate shallow dish, combine breadcrumbs and grated Parmesan cheese.
Dip each fish fillet first into the egg whites, ensuring it is fully coated, then press it into the breadcrumb mixture to coat evenly.
If using an air fryer, lightly spray the air fryer basket with nonstick cooking spray. Place the fish fillets in a single layer, ensuring they do not overlap. Fry for 10-12 minutes, flipping halfway, until the coating is golden and the fish flakes easily with a fork.
If using an oven, place a wire rack on a baking sheet and lightly spray it with nonstick cooking spray. Arrange the fish fillets on the rack in a single layer. Bake for 12-15 minutes, flipping once, until the coating is golden and crispy.
Remove the fish from the air fryer or oven and let it cool for 2-3 minutes. Serve immediately with your choice of sides, such as steamed vegetables or a fresh salad.
Nutrition Facts
Calories |
1335 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.0 g | 27% | |
| Saturated Fat | 7.0 g | 35% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 420 mg | 140% | |
| Sodium | 2996 mg | 130% | |
| Total Carbohydrate | 93.9 g | 34% | |
| Dietary Fiber | 6.7 g | 24% | |
| Total Sugars | 9.9 g | ||
| Protein | 192.1 g | 384% | |
| Vitamin D | 40.0 mcg | 200% | |
| Calcium | 612 mg | 47% | |
| Iron | 8.9 mg | 49% | |
| Potassium | 2862 mg | 61% | |
*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.
