Heart-Healthy Crispy Breaded Fish Fillets
Transform your weeknight dinners with these Heart-Healthy Crispy Breaded Fish Fillets—an easy, oven-baked recipe that's packed with flavor and nutrition. Featuring lean, skinless fish fillets coated in a crunchy whole wheat breadcrumb crust infused with ground flaxseed, zesty lemon, and a blend of savory spices, this dish is both wholesome and satisfying. The crispy coating is achieved without frying, making it a guilt-free option perfect for those watching their cholesterol or looking for a low-fat meal. Ready in just 30 minutes, these golden-baked fillets pair beautifully with fresh lemon wedges for a bright, tangy finish. Perfect for busy families or anyone craving a healthy yet indulgent seafood dish!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 4 fillets skinless fish fillets (such as tilapia or cod)
- 1 cup whole wheat breadcrumbs
- 2 tablespoons ground flaxseed
- 1 teaspoon lemon zest
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon paprika
- 0.25 teaspoon black pepper
- 0.5 teaspoon salt
- 2 large egg whites
- olive oil cooking spray
- 1 whole lemon lemon wedges
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
In a shallow dish, combine the whole wheat breadcrumbs, ground flaxseed, lemon zest, garlic powder, onion powder, paprika, black pepper, and salt.
In another shallow dish, lightly beat the egg whites until slightly frothy.
Pat the fish fillets dry with paper towels and dip each fillet into the beaten egg whites, ensuring they are completely covered.
Press the egg-coated fillets into the breadcrumb mixture, turning to coat both sides evenly. Press gently to ensure the breadcrumbs stick well.
Place the breaded fish fillets on the prepared baking sheet. Lightly spray the top of each fillet with olive oil cooking spray.
Bake in the preheated oven for about 12-15 minutes or until the fillets are golden brown and the fish flakes easily with a fork.
Remove from the oven and let them cool for a few minutes. Serve warm with lemon wedges on the side.
Nutrition Facts
Calories |
984 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.2 g | 23% | |
| Saturated Fat | 3.4 g | 17% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 2322 mg | 101% | |
| Total Carbohydrate | 99.3 g | 36% | |
| Dietary Fiber | 20.0 g | 71% | |
| Total Sugars | 7.4 g | ||
| Protein | 109.9 g | 220% | |
| Vitamin D | 15.4 mcg | 77% | |
| Calcium | 216 mg | 17% | |
| Iron | 9.0 mg | 50% | |
| Potassium | 2271 mg | 48% | |
*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.
