Heart-Healthy Beer Battered Cod
Experience a guilt-free twist on a classic favorite with our **Heart-Healthy Beer Battered Cod**! This recipe combines the crisp, golden goodness of traditional beer batter with nourishing, wholesome ingredients like whole wheat flour and light beer for a lighter, healthier option. The fillets are seasoned with aromatic spices like garlic powder, paprika, and pepper, and cooked in a balance of olive and canola oils for a heart-friendly boost. The crispy, flaky fish is finished with a sprinkle of whole wheat breadcrumbs for an extra crunch, and a squeeze of zesty lemon for a bright, refreshing finish. Ready in just 30 minutes, this dish is perfect for weeknight dinners or as a healthier alternative to typical fried fare. Enjoy all the flavor and texture you love—minus the guilt!
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Recipe Information
Ingredients
- 4 pieces (about 6 ounces each) Fresh cod fillets
- 1 cup Whole wheat flour
- 1 tablespoon Low-sodium baking powder
- 1 teaspoon Garlic powder
- 0.5 teaspoon Ground black pepper
- 0.5 teaspoon Paprika
- 1 large Egg white
- 1 cup Light beer
- 2 tablespoons Olive oil
- 2 tablespoons Canola oil
- 1 cup Whole wheat breadcrumbs
- 4 pieces (for serving) Lemon wedges
Instructions
In a medium bowl, combine the whole wheat flour, low-sodium baking powder, garlic powder, black pepper, and paprika. Mix well to ensure the spices are evenly distributed throughout the flour mixture.
Separate the large egg and beat the egg white until frothy in a small bowl. Add the frothy egg white and the light beer into the flour mixture. Stir until smooth and well combined, resulting in a thick batter.
In a large non-stick skillet, heat the olive oil and canola oil over medium-high heat. You may want to adjust the heat down if the oil starts to smoke.
Pat the cod fillets dry with paper towels to remove excess moisture, then lightly dust each fillet with additional flour to help the batter stick.
Dip each cod fillet into the beer batter mixture, ensuring it is fully coated. Allow any excess batter to drip off before cooking.
Carefully place the battered cod into the skillet. Cook each fillet for about 4-5 minutes per side, depending on thickness, until the batter is golden brown and the fish is cooked through. The fish should flake easily with a fork.
Remove the cooked fillets from the skillet and place them on a paper-towel-lined plate to drain any excess oil.
For added texture and crunch, consider sprinkling cooked fillets with whole wheat breadcrumbs immediately after removing from the skillet.
Serve the beer-battered cod hot, garnished with lemon wedges for a refreshing touch.
Nutrition Facts
Calories |
1560 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 65.2 g | 84% | |
| Saturated Fat | 8.0 g | 40% | |
| Polyunsaturated Fat | 9.7 g | ||
| Cholesterol | 49 mg | 16% | |
| Sodium | 950 mg | 41% | |
| Total Carbohydrate | 179.1 g | 65% | |
| Dietary Fiber | 28.2 g | 101% | |
| Total Sugars | 5.9 g | ||
| Protein | 57.3 g | 115% | |
| Vitamin D | 1.1 mcg | 6% | |
| Calcium | 165 mg | 13% | |
| Iron | 11.8 mg | 66% | |
| Potassium | 1471 mg | 31% | |
*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.
