Heart-Healthy Crispy Breaded Haddock
Discover a delicious and nutritious twist on seafood with our *Heart-Healthy Crispy Breaded Haddock*! This oven-baked recipe combines tender haddock fillets with a flavor-packed, whole wheat breadcrumb coating infused with ground flaxseed, fresh parsley, and a hint of lemon zest—offering a guilt-free indulgence that's perfect for health-conscious diners. Seasoned with garlic, onion powder, and paprika, each bite is bursting with savory goodness and a satisfying crunch. A drizzle of olive oil ensures a golden-crispy finish without frying, while low-sodium soy sauce adds a subtle umami depth. Ready in just 35 minutes, this simple yet elegant entrée pairs beautifully with fresh lemon wedges for a bright and zesty finish. Clean eating has never been so delicious! Perfect for keywords such as "healthy haddock recipes," "oven-baked haddock," and "easy seafood dinner ideas."
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Recipe Information
Ingredients
- 4 pieces haddock fillets
- 1 cup whole wheat breadcrumbs
- 0.25 cup ground flaxseed
- 1 tablespoon lemon zest
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon paprika
- 0.5 teaspoon black pepper
- 3 tablespoons low-sodium soy sauce
- 2 tablespoons olive oil
- 1 as needed non-stick cooking spray
- 1 whole lemon, cut into wedges
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly spray it with non-stick cooking spray.
In a shallow dish, combine whole wheat breadcrumbs, ground flaxseed, lemon zest, chopped parsley, garlic powder, onion powder, paprika, and black pepper. Mix well to distribute the spices evenly.
In a separate shallow dish, pour low-sodium soy sauce.
Dip each haddock fillet into the soy sauce, ensuring both sides are lightly coated.
Transfer the soy-sauced fillets into the breadcrumb mixture, pressing lightly to ensure the breadcrumbs adhere evenly to both sides of the fish.
Place the breaded haddock fillets onto the prepared baking sheet. Drizzle the top of each fillet with about half a tablespoon of olive oil to help them turn crispy and golden brown during baking.
Bake in the preheated oven for 15-20 minutes, or until the fish is cooked through and the crust is golden and crispy. The fish should flake easily with a fork when done.
Remove from the oven and let it cool slightly. Serve immediately with lemon wedges on the side for a fresh burst of flavor.
Nutrition Facts
Calories |
1192 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.1 g | 57% | |
| Saturated Fat | 7.0 g | 35% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 228 mg | 76% | |
| Sodium | 2586 mg | 112% | |
| Total Carbohydrate | 95.4 g | 35% | |
| Dietary Fiber | 18.6 g | 66% | |
| Total Sugars | 4.5 g | ||
| Protein | 108.4 g | 217% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 216 mg | 17% | |
| Iron | 10.5 mg | 58% | |
| Potassium | 1762 mg | 37% | |
*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.
