Heart-Healthy Breaded Fried Fish
Elevate your seafood game with this Heart-Healthy Breaded Fried Fish recipe, a guilt-free twist on a classic favorite. Perfectly seasoned with paprika, garlic powder, onion powder, and a zing of lemon zest, these tender white fish fillets are coated in a wholesome blend of whole wheat breadcrumbs and ground flaxseed for a nutrient-packed crust. Instead of traditional frying, this clever recipe uses a combination of skillet-searing in olive oil followed by oven-baking to achieve a golden, crisp exterior without excessive fat. With just 30 minutes of prep and cook time, it’s a quick and delicious option for busy weeknights. Garnished with fresh lemon wedges, this dish is light, flavorful, and brimming with heart-smart ingredients—ideal for those seeking a healthy yet satisfying seafood experience. Perfect for keywords like "healthy fried fish recipe," "heart-friendly seafood," and "oven-baked breaded fish."
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Recipe Information
Ingredients
- 4 fillets skinless, boneless firm white fish fillets (such as cod or haddock)
- 1 cup whole wheat breadcrumbs
- 2 tablespoons ground flaxseed
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon lemon zest
- 0.5 teaspoon black pepper
- 2 large egg whites
- 1 tablespoon low-sodium soy sauce
- 2 tablespoons olive oil
- 4 lemon wedges
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or a silicone mat.
Rinse the fish fillets under cold water and pat them dry with paper towels.
In a shallow dish, combine whole wheat breadcrumbs, ground flaxseed, paprika, garlic powder, onion powder, lemon zest, and black pepper. Set aside.
In another shallow dish, whisk egg whites with the low-sodium soy sauce until well combined.
Dip each fish fillet into the egg white mixture, ensuring both sides are coated.
Press the fish into the breadcrumb mixture, coating both sides evenly. Shake off any excess.
Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat. Gently place two of the fillets in the pan and cook for about 2-3 minutes per side or until the breadcrumbs are golden brown. Repeat with the remaining oil and fish fillets.
Transfer the browned fish fillets to the prepared baking sheet and bake in the preheated oven for an additional 5-7 minutes, until the fish is cooked through and flakes easily with a fork.
Serve the heart-healthy breaded fried fish immediately with lemon wedges on the side.
Nutrition Facts
Calories |
1338 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.6 g | 57% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 258 mg | 86% | |
| Sodium | 1744 mg | 76% | |
| Total Carbohydrate | 95.2 g | 35% | |
| Dietary Fiber | 18.5 g | 66% | |
| Total Sugars | 5.5 g | ||
| Protein | 136.9 g | 274% | |
| Vitamin D | 30.0 mcg | 150% | |
| Calcium | 223 mg | 17% | |
| Iron | 10.3 mg | 57% | |
| Potassium | 2487 mg | 53% | |
*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.
