Heart-Healthy Crispy Fish in Breadcrumbs
Elevate your weeknight dinner game with this "Heart-Healthy Crispy Fish in Breadcrumbs" recipe—an irresistible blend of crunch and wellness. Perfectly seasoned white fish fillets, such as cod or tilapia, are coated in oat flour, frothy egg whites, and whole wheat breadcrumbs spiced with paprika, garlic powder, and a hint of lemon zest for a zesty kick. Baked to golden perfection using olive oil cooking spray, this easy-to-make dish delivers all the crispiness of traditional fried fish without the extra calories or saturated fats. Ready in just 35 minutes, it’s a wholesome and flavorful option for health-conscious food lovers. Serve alongside steamed vegetables or a fresh green salad for a nutritious, balanced meal that’s sure to satisfy. Keywords: heart-healthy, crispy fish, baked fish recipe, whole wheat breadcrumbs, low-fat dinner.
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Recipe Information
Ingredients
- 4 pieces white fish fillets (such as cod or tilapia)
- 1 cup whole wheat breadcrumbs
- 0.5 cup oat flour
- 3 large egg whites
- 1 can olive oil cooking spray
- 1 teaspoon lemon zest
- 0.5 teaspoon ground black pepper
- 0.25 teaspoon salt
- 0.5 teaspoon garlic powder
- 0.5 teaspoon paprika
Instructions
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
Rinse the fish fillets under cold water and pat them dry with paper towels.
In a shallow dish, combine the whole wheat breadcrumbs, lemon zest, ground black pepper, salt, garlic powder, and paprika. Stir well to mix the ingredients thoroughly.
In another shallow dish, beat the egg whites until frothy.
Place the oat flour in a third shallow dish.
Coat each fish fillet lightly in oat flour, then dip it into the egg whites, letting any excess drip off. Finally, dredge the fillet in the breadcrumb mixture, pressing gently to adhere. Place the coated fillet on the prepared baking sheet.
Repeat the coating process with the remaining fillets.
Lightly spray the top of the breaded fillets with the olive oil cooking spray to encourage browning during baking.
Bake the fish in the preheated oven for 18-20 minutes or until the fillets are cooked through and the breadcrumb coating is golden brown and crispy. The internal temperature of the fish should reach 145°F (63°C).
Serve immediately with a side of steamed vegetables or a green salad for a complete heart-healthy meal.
Nutrition Facts
Calories |
1111 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.3 g | 21% | |
| Saturated Fat | 3.4 g | 17% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 240 mg | 80% | |
| Sodium | 1798 mg | 78% | |
| Total Carbohydrate | 115.7 g | 42% | |
| Dietary Fiber | 16.2 g | 58% | |
| Total Sugars | 4.9 g | ||
| Protein | 121.9 g | 244% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 207 mg | 16% | |
| Iron | 10.7 mg | 59% | |
| Potassium | 1912 mg | 41% | |
*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.
