Heart Healthy Oven Fried Fish
Crispy, flavorful, and guilt-free, this "Heart Healthy Oven Fried Fish" recipe is the perfect way to enjoy fried fish without the excess oil and calories. Featuring lean white fish fillets like cod, tilapia, or haddock, coated in a savory whole wheat breadcrumb mixture enhanced with Parmesan cheese, garlic powder, and paprika, this dish delivers satisfying crunch and robust flavor. A drizzle of olive oil ensures the coating crisps beautifully in the oven, while low-fat buttermilk keeps the breading light and health-conscious. Ready in just 35 minutes, this heart-healthy recipe is an easy dinner choice for health-minded families. Serve with a twist of fresh lemon for a tangy finish, and enjoy a wholesome, tasty meal that's as good for your palate as it is for your heart. Perfect for weeknight dinners or healthy comfort food cravings!
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Recipe Information
Ingredients
- 4 pieces (4-6 oz each) White fish fillets (cod, tilapia, or haddock)
- 1 cup Whole wheat breadcrumbs
- 2 tablespoons Parmesan cheese (grated)
- 1 teaspoon Paprika
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Dried parsley
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Salt
- 2 tablespoons Olive oil
- 0.5 cup Low-fat buttermilk
- 1 piece Lemon (optional, for serving)
Instructions
Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper or lightly spray it with non-stick cooking spray.
Rinse the fish fillets under cold water and pat them dry with paper towels. Set aside.
In a shallow bowl, combine the whole wheat breadcrumbs, Parmesan cheese, paprika, garlic powder, onion powder, dried parsley, black pepper, and salt. Mix well.
In a separate shallow bowl, pour the low-fat buttermilk.
One at a time, dip each fish fillet into the buttermilk, ensuring it is completely coated.
Transfer the fillet to the breadcrumb mixture, gently pressing to ensure all sides are evenly coated with the mixture.
Place the coated fish fillets on the prepared baking sheet, leaving space between each piece.
Drizzle the olive oil over the top of the breaded fish fillets to help them crisp up in the oven.
Bake the fish in the oven for 18–20 minutes, or until the coating is golden brown and the fish flakes easily with a fork.
Remove the fish from the oven and let it rest for 2 minutes before serving.
Optional: Serve with lemon wedges on the side for a fresh, tangy burst of flavor.
Nutrition Facts
Calories |
1441 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.3 g | 58% | |
| Saturated Fat | 9.5 g | 48% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 353 mg | 118% | |
| Sodium | 2087 mg | 91% | |
| Total Carbohydrate | 98.2 g | 36% | |
| Dietary Fiber | 15.5 g | 55% | |
| Total Sugars | 11.9 g | ||
| Protein | 161.7 g | 323% | |
| Vitamin D | 35.6 mcg | 178% | |
| Calcium | 517 mg | 40% | |
| Iron | 9.9 mg | 55% | |
| Potassium | 2761 mg | 59% | |
*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.
