Heart-Healthy Crispy Breaded Fish
Indulge guilt-free with this Heart-Healthy Crispy Breaded Fish recipe, where wholesome ingredients meet irresistible crunch. Perfectly baked instead of fried, this dish features flaky white fish fillets coated in a flavorful mixture of whole wheat breadcrumbs, Parmesan cheese, dried herbs, garlic powder, and zesty lemon. A light egg white and almond milk wash ensures the coating adheres while keeping the dish low-fat and heart-friendly. Finished with a delicate drizzle of olive oil and baked to golden perfection, this easy and nutritious meal is ready in just 35 minutes, making it ideal for busy weeknights. Serve with fresh lemon wedges for an added burst of brightness, and enjoy a dish that’s as good for your body as it is for your taste buds. Keywords: heart-healthy fish recipe, crispy baked fish, low-fat dinner recipes, healthy seafood recipes.
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Recipe Information
Ingredients
- 4 pieces firm white fish fillets (such as cod or tilapia)
- 1 cup whole wheat breadcrumbs
- 0.25 cup finely grated Parmesan cheese
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 0.5 teaspoon garlic powder
- 0.25 teaspoon black pepper
- 1 teaspoon lemon zest
- 2 units egg whites
- 2 tablespoons unsweetened almond milk
- 1 tablespoon olive oil
- 0.5 teaspoon salt
- cooking spray
- 4 pieces lemon wedges
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly spray it with cooking spray.
In a shallow bowl, mix the whole wheat breadcrumbs, Parmesan cheese, oregano, thyme, garlic powder, black pepper, lemon zest, and salt.
In another shallow bowl, whisk together the egg whites and almond milk until well combined.
Pat the fish fillets dry with paper towels, then dip each fillet into the egg white mixture, ensuring it is fully coated.
Transfer the fillet to the breadcrumb mixture, pressing down gently so the breadcrumbs adhere to the fish. Flip and ensure both sides are well coated.
Place the breaded fillets on the prepared baking sheet and drizzle a light layer of olive oil over the top.
Bake in the preheated oven for 15-20 minutes until the fish is cooked through and the coating is golden and crisp.
Remove from the oven and let it rest for a couple of minutes before serving.
Serve each fillet with a lemon wedge for squeezing over the top.
Nutrition Facts
Calories |
959 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.1 g | 32% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 201 mg | 67% | |
| Sodium | 2370 mg | 103% | |
| Total Carbohydrate | 87.2 g | 32% | |
| Dietary Fiber | 14.0 g | 50% | |
| Total Sugars | 5.2 g | ||
| Protein | 96.2 g | 192% | |
| Vitamin D | 20.3 mcg | 101% | |
| Calcium | 226 mg | 17% | |
| Iron | 9.2 mg | 51% | |
| Potassium | 1709 mg | 36% | |
*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.
