Heart-Healthy Classic Fried White Fish
Transform your dinner table with this Heart-Healthy Classic Fried White Fish recipe, a guilt-free twist on a beloved favorite that doesn’t compromise on flavor. Featuring tender white fish fillets like cod or haddock, this recipe replaces traditional frying methods with smart, nutritious swaps like whole wheat flour, rolled oats, and low-fat buttermilk for a crispy, golden crust that’s packed with texture and wholesome goodness. The fillets are pan-fried in olive oil for a lighter touch, while savory spices like paprika and garlic powder enhance every bite. Ready in just 35 minutes, this dish pairs beautifully with a fresh squeeze of lemon for a zesty finish. Perfect for those seeking heart-healthy meals that are as satisfying as they are nourishing!
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Recipe Information
Ingredients
- 4 pieces skinless white fish fillets (such as cod or haddock)
- 0.5 cup whole wheat flour
- 2 units egg whites
- 0.25 cup low-fat buttermilk
- 1 cup old-fashioned rolled oats
- 0.5 cup breadcrumbs
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 4 tablespoons olive oil
- 1 unit fresh lemon
Instructions
Preheat your oven to 200°F (93°C) to keep the fish warm after frying.
Rinse the fish fillets under cold water and pat them dry with paper towels. Set aside.
In a shallow dish, add whole wheat flour.
In another bowl, whisk together the egg whites and low-fat buttermilk until well combined.
In a food processor, pulse the rolled oats until they reach a coarse breadcrumb consistency. Transfer to a third bowl and combine with the regular breadcrumbs, garlic powder, paprika, black pepper, and salt.
Dredge each fillet in the flour, shaking off the excess. Then, dip it into the egg and buttermilk mixture, allowing excess to drip off. Finally, coat the fish in the oat and breadcrumb mixture, pressing gently to ensure an even coating on all sides.
In a large non-stick skillet, heat 2 tablespoons of olive oil over medium-high heat.
Add two fillets to the skillet and cook for 3-4 minutes on each side, or until golden brown and cooked through. Transfer cooked fillets to a baking sheet lined with a wire rack and keep warm in the oven while you repeat with the remaining fillets, adding more olive oil as needed.
Once all fillets are cooked, remove them from the oven.
Serve the fish hot with a squeeze of fresh lemon juice on top.
Nutrition Facts
Calories |
1638 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 69.8 g | 89% | |
| Saturated Fat | 11.3 g | 57% | |
| Polyunsaturated Fat | 5.3 g | ||
| Cholesterol | 202 mg | 68% | |
| Sodium | 2450 mg | 107% | |
| Total Carbohydrate | 153.1 g | 56% | |
| Dietary Fiber | 20.2 g | 72% | |
| Total Sugars | 11.3 g | ||
| Protein | 108.1 g | 216% | |
| Vitamin D | 20.8 mcg | 104% | |
| Calcium | 273 mg | 21% | |
| Iron | 10.7 mg | 59% | |
| Potassium | 2116 mg | 45% | |
*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.
