High Protein Crispy Breaded Fish Fillets
Elevate your weeknight dinner with these **High Protein Crispy Breaded Fish Fillets**, a flavorful twist on a classic favorite. Coated in a unique blend of whey protein powder, panko breadcrumbs, and grated Parmesan cheese, these fish fillets deliver a satisfying crunch while packing a protein punch. Infused with the zesty brightness of lemon and seasoned with garlic and parsley, this recipe is both delicious and nutritious, offering a healthier alternative to traditional deep-fried fish. Baked to golden perfection in just 15 minutes, these fillets are an easy, family-friendly dish that pairs beautifully with a fresh side salad or roasted vegetables. Don’t forget the lemon wedges for that irresistible burst of citrus! Perfect for those seeking **high-protein, low-fat, and delicious seafood recipes**, this meal is as simple as it is satisfying.
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Recipe Information
Ingredients
- 4 fillets white fish fillets (tilapia, cod, or haddock)
- 2 large eggs
- 0.5 cup whey protein powder
- 1 cup panko breadcrumbs
- 0.5 cup parmesan cheese, grated
- 1 tablespoon lemon zest
- 1 teaspoon dried parsley
- 1 teaspoon garlic powder
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- olive oil spray
- 4 pieces lemon wedges
Instructions
Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
Pat the fish fillets dry with paper towels and season them lightly with salt and pepper on both sides.
In a shallow bowl, beat the eggs and set aside.
In another bowl, combine the whey protein powder, panko breadcrumbs, parmesan cheese, lemon zest, dried parsley, garlic powder, salt, and black pepper.
Dip each fish fillet into the beaten eggs, ensuring it's completely coated.
Next, dredge the egg-coated fillets in the breadcrumb mixture, pressing gently to ensure the mixture adheres well.
Place the breaded fish fillets onto the prepared baking sheet. Ensure they are spaced evenly and not touching.
Lightly spray the tops of the fish fillets with olive oil spray to promote even crisping.
Bake in the preheated oven for 12-15 minutes, or until the fish is cooked through and the coating is golden brown and crispy. The fish should flake easily with a fork.
Serve the crispy fish fillets immediately with lemon wedges on the side for squeezing over the top.
Nutrition Facts
Calories |
1129 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.7 g | 38% | |
| Saturated Fat | 12.9 g | 64% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 642 mg | 214% | |
| Sodium | 2685 mg | 117% | |
| Total Carbohydrate | 53.2 g | 19% | |
| Dietary Fiber | 4.3 g | 15% | |
| Total Sugars | 6.8 g | ||
| Protein | 164.6 g | 329% | |
| Vitamin D | 22.1 mcg | 110% | |
| Calcium | 834 mg | 64% | |
| Iron | 5.9 mg | 33% | |
| Potassium | 1753 mg | 37% | |
*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.
