Heart-Healthy Crumbed Fish Fillet
Treat your taste buds to the ultimate guilt-free indulgence with our Heart-Healthy Crumbed Fish Fillet recipe! This wholesome dish features tender, flaky white fish fillets, coated in a crispy, golden crust made from whole wheat bread crumbs, a touch of Parmesan, fresh parsley, and zesty lemon. Baked to perfection instead of fried, these light yet flavorful fillets are the perfect balance of crunch and nutrition. A quick 15-minute prep time makes it a convenient option for weeknight dinners, while the use of egg whites and olive oil spray keeps things heart-friendly. Serve with a squeeze of fresh lemon for a burst of brightness, and enjoy a satisfying, low-fat meal that's packed with protein, fiber, and omega-3 goodness. Perfect for those seeking a healthy twist on classic crumbed fish!
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Recipe Information
Ingredients
- 4 pieces firm white fish fillets (such as cod or haddock)
- 1 cup whole wheat bread crumbs
- 2 tablespoons parmesan cheese, grated
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon lemon zest
- 2 large egg whites
- olive oil spray
- 4 pieces lemon wedges
- to taste black pepper, freshly ground
- pinch salt
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
In a shallow bowl, combine the whole wheat bread crumbs, grated Parmesan cheese, chopped parsley, lemon zest, a pinch of salt, and freshly ground black pepper. Mix well.
In another shallow bowl, whisk the egg whites until frothy.
Pat the fish fillets dry with paper towels. Dip each fillet first into the egg whites to coat thoroughly, then press into the crumb mixture, ensuring an even coat on all sides.
Place the crumbed fish fillets onto the prepared baking sheet. Lightly spray the tops with olive oil spray to help them crisp up during baking.
Bake in the preheated oven for 12-15 minutes, or until the fish is cooked through and the crumb topping is golden brown and crispy. The fish should flake easily with a fork.
Serve immediately, garnished with fresh lemon wedges for squeezing over the top just before eating.
Nutrition Facts
Calories |
1218 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.2 g | 23% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 182 mg | 61% | |
| Sodium | 2240 mg | 97% | |
| Total Carbohydrate | 165.3 g | 60% | |
| Dietary Fiber | 17.6 g | 63% | |
| Total Sugars | 17.3 g | ||
| Protein | 115.4 g | 231% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 352 mg | 27% | |
| Iron | 9.9 mg | 55% | |
| Potassium | 1822 mg | 39% | |
*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.
