Heart-Healthy Crispy Fried Fish Fillets
Elevate your weeknight dinner with these Heart-Healthy Crispy Fried Fish Fillets, a guilt-free twist on a comfort food classic. This recipe swaps deep frying for oven-baking, using a clever combination of whole wheat flour, panko breadcrumbs, and a sprinkle of aromatic smoked paprika for a golden, crunchy coating that’s packed with flavor. Infused with the zest of fresh lemon and lightened with unsweetened almond milk, these fillets are cooked to crispy perfection with just a spritz of olive oil spray. Ready in just 30 minutes, this easy, nutritious dish is perfect for those seeking a low-fat, heart-friendly alternative to traditional fried fish. Serve alongside a vibrant salad or roasted veggies for a wholesome meal the whole family will love!
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Recipe Information
Ingredients
- 4 pieces skinless fish fillets (such as cod or tilapia)
- 0.5 cup whole wheat flour
- 1 teaspoon smoked paprika
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon garlic powder
- 2 large egg whites
- 2 tablespoons unsweetened almond milk
- 0.75 cup panko breadcrumbs
- 1 teaspoon lemon zest
- olive oil spray
- 0.5 teaspoon salt
Instructions
Preheat the oven to 400°F (200°C). Place a wire rack on a baking sheet and set aside.
Pat the fish fillets dry with paper towels. Season lightly with salt and pepper on both sides.
Set up a breading station with three shallow dishes. In the first dish, mix the whole wheat flour, smoked paprika, ground black pepper, garlic powder, and salt.
In the second dish, beat the egg whites and almond milk together until slightly frothy.
In the third dish, combine the panko breadcrumbs and lemon zest.
Dredge each fish fillet in the flour mixture, ensuring an even coat and shaking off any excess.
Dip the floured fillet into the egg white mixture, allowing any excess to drip off.
Press the fillet into the panko mixture, ensuring a comprehensive coat of breadcrumbs.
Place each coated fillet on the prepared wire rack. Lightly spray the top of the fillets with olive oil to promote crispiness.
Bake in the preheated oven for 12-15 minutes, or until the fillets are golden brown and crispy, and the internal temperature of the fish reaches 145°F (63°C).
Remove from the oven and let the fillets rest for a minute before serving.
Serve with lemon wedges and a side salad for a complete heart-healthy meal.
Nutrition Facts
Calories |
736 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.2 g | 8% | |
| Saturated Fat | 0.7 g | 3% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 172 mg | 57% | |
| Sodium | 1792 mg | 78% | |
| Total Carbohydrate | 78.5 g | 29% | |
| Dietary Fiber | 10.3 g | 37% | |
| Total Sugars | 3.8 g | ||
| Protein | 93.3 g | 187% | |
| Vitamin D | 20.3 mcg | 101% | |
| Calcium | 153 mg | 12% | |
| Iron | 6.2 mg | 34% | |
| Potassium | 1647 mg | 35% | |
*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.
