Heart-Healthy Crispy Fried Hake Fish
Indulge in the perfect balance of flavor and nutrition with this Heart-Healthy Crispy Fried Hake Fish recipe. This wholesome dish features tender hake fillets coated in a golden, crunchy crust made from whole wheat panko breadcrumbs and pulsed rolled oats, offering a fiber-rich twist on traditional frying. Enhanced with zesty lemon juice, Dijon mustard, and a tantalizing blend of garlic powder and paprika, each bite bursts with bold, savory flavor. Baked to perfection in the oven using a light spray of non-stick cooking spray, this guilt-free alternative delivers the satisfying crispiness of fried fish without the excess oil or calories. Ready in just 35 minutes, it's an easy, nutritious dinner that's perfect for the whole family. Serve garnished with fresh parsley for a vibrant finishing touch that pairs beautifully with roasted veggies or a refreshing salad!
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Recipe Information
Ingredients
- 4 pieces Hake fillets
- 2 tablespoons Lemon juice
- 2 tablespoons Olive oil
- 1 cup Whole wheat panko breadcrumbs
- 0.5 cup Rolled oats
- 1 teaspoon Garlic powder
- 1 teaspoon Paprika
- 0.5 teaspoon Ground black pepper
- 0.5 teaspoon Salt substitute
- 1 tablespoon Dijon mustard
- 2 large Egg whites
- 2 tablespoons Fresh parsley
- Non-stick cooking spray
Instructions
Preheat oven to 425°F (220°C) and line a baking sheet with parchment paper.
In a shallow bowl, mix lemon juice and olive oil. Brush the mixture over the hake fillets. Set aside and allow it to marinate while you prepare the coating.
In a food processor, pulse rolled oats until they reach a coarse texture similar to breadcrumbs. Transfer to a mixing bowl.
Add whole wheat panko breadcrumbs, garlic powder, paprika, ground black pepper, and salt substitute to the oats. Stir to combine evenly.
In a separate bowl, whisk together Dijon mustard and egg whites until frothy.
Dip each hake fillet in the egg mixture, allowing excess to drip off, then coat with the breadcrumb mixture. Ensure each fillet is evenly covered.
Place the fillets on the prepared baking sheet and lightly spray with non-stick cooking spray to enhance crispiness.
Bake in the preheated oven for 20 minutes or until the fish is cooked through and the crust is golden crisp. An internal temperature of at least 145°F (63°C) should be reached.
Garnish with chopped fresh parsley and serve immediately.
Nutrition Facts
Calories |
335 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.1 g | 14% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 60 mg | 20% | |
| Sodium | 401 mg | 17% | |
| Total Carbohydrate | 30.6 g | 11% | |
| Dietary Fiber | 4.4 g | 16% | |
| Total Sugars | 1.6 g | ||
| Protein | 29.0 g | 58% | |
| Vitamin D | 2.4 mcg | 12% | |
| Calcium | 60 mg | 5% | |
| Iron | 2.8 mg | 15% | |
| Potassium | 858 mg | 18% | |
*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.
