Heart-Healthy Crispy Fried Fish Pieces
Enjoy guilt-free indulgence with these *Heart-Healthy Crispy Fried Fish Pieces*, a flavorful twist on classic fried fish. This recipe combines firm white fish fillets—such as cod or tilapia—with a crunchy coating made from whole grain breadcrumbs and nutrient-packed ground flaxseed, seasoned to perfection with garlic powder, onion powder, paprika, and freshly ground black pepper. Instead of deep frying, these bite-sized fish pieces are air-fried with a light brushing of olive oil to achieve golden, crispy perfection while maintaining a low-fat profile. Ready in just 35 minutes, this dish is perfect for a quick and wholesome dinner, served with tangy lemon wedges and a side of your favorite veggies. A great option for anyone seeking a heart-healthy, high-protein meal that doesn’t skimp on flavor!
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Recipe Information
Ingredients
- 400 grams Firm white fish fillets (such as cod or tilapia)
- 1 cup Whole grain breadcrumbs
- 2 tablespoons Ground flaxseed
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Paprika
- 0.5 teaspoon Freshly ground black pepper
- 0.5 teaspoon Salt
- 2 whole Egg whites
- 1 whole Lemon wedges
- 2 tablespoons Extra virgin olive oil
Instructions
Preheat your air fryer to 200°C (390°F) for 5 minutes.
Rinse the fish fillets under cold water and pat them dry with paper towels. Cut the fish into bite-sized pieces, roughly 2 inches in size.
In a medium mixing bowl, combine the whole grain breadcrumbs, ground flaxseed, garlic powder, onion powder, paprika, black pepper, and salt. Mix well to combine all the spices with the breadcrumbs.
In another bowl, lightly beat the egg whites until frothy.
Dip each piece of fish into the egg whites, ensuring each piece is fully coated, then roll it in the breadcrumb mixture. Press the breadcrumbs onto the fish pieces to ensure they adhere properly.
Lightly spray or brush each fish piece with the extra virgin olive oil. This will help them crisp up nicely in the air fryer.
Place the coated fish pieces in the air fryer basket in a single layer, ensuring they do not overlap. Depending on the size of your air fryer, you may need to cook the fish in batches.
Cook the fish for 10 minutes at 200°C (390°F), flipping halfway through, until golden brown and crispy on the outside.
Once cooked, remove the fish pieces from the air fryer and place them on a paper towel-lined plate to remove any excess oil.
Serve the crispy fried fish pieces immediately with lemon wedges on the side. Squeeze lemon juice over the fish for added flavor if desired.
Nutrition Facts
Calories |
1281 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.9 g | 59% | |
| Saturated Fat | 7.0 g | 35% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 2539 mg | 110% | |
| Total Carbohydrate | 119.6 g | 43% | |
| Dietary Fiber | 23.3 g | 83% | |
| Total Sugars | 13.4 g | ||
| Protein | 102.9 g | 206% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 236 mg | 18% | |
| Iron | 11.2 mg | 62% | |
| Potassium | 1891 mg | 40% | |
*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.
