Low Fat Breaded Fried Fish
Discover the perfect balance of crispy indulgence and healthy eating with this **Low Fat Breaded Fried Fish** recipe! Featuring tender white fish fillets like cod or tilapia coated in flavorful whole wheat breadcrumbs, this oven-baked dish delivers a satisfying crunch without the guilt of traditional frying. A blend of zesty lemon, aromatic garlic and onion powders, and a touch of paprika elevates the breadcrumb coating, while a dip in egg whites and low-fat buttermilk ensures the perfect texture. Ready in just 35 minutes, this easy, protein-packed meal is ideal for weeknight dinners or casual gatherings. Garnish with fresh lemon wedges for a bright finish and enjoy a healthier take on classic fried fish that doesn’t skimp on taste.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 4 pieces white fish fillets (such as cod or tilapia)
- 1 cup whole wheat breadcrumbs
- 0.25 cup all-purpose flour
- 2 large egg whites
- 0.5 cup low-fat buttermilk
- 1 teaspoon lemon zest
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon paprika
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- as needed cooking spray
- 4 wedges lemon wedges
Instructions
Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
Pat the fish fillets dry with paper towels to remove excess moisture.
In a shallow dish, mix the whole wheat breadcrumbs, lemon zest, garlic powder, onion powder, paprika, salt, and black pepper.
Place the flour in a separate shallow dish.
In another shallow dish, whisk together the egg whites and low-fat buttermilk until well combined.
Lightly coat each fish fillet in the flour, shaking off any excess.
Dip the flour-coated fish fillets into the egg mixture, ensuring they are fully covered.
Finally, press the fish into the breadcrumb mixture, making sure each fillet is evenly coated on all sides.
Place the breaded fish fillets on the prepared baking sheet.
Lightly spray the tops of the fillets with cooking spray to help them brown and become crispy.
Bake in the preheated oven for about 20 minutes, flipping halfway through, until the fish is cooked through and the coating is golden brown and crispy.
Serve the low fat breaded fried fish with lemon wedges on the side for a fresh, zesty finish.
Nutrition Facts
Calories |
1086 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.8 g | 18% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 245 mg | 82% | |
| Sodium | 2463 mg | 107% | |
| Total Carbohydrate | 118.1 g | 43% | |
| Dietary Fiber | 15.0 g | 54% | |
| Total Sugars | 11.4 g | ||
| Protein | 119.2 g | 238% | |
| Vitamin D | 21.6 mcg | 108% | |
| Calcium | 341 mg | 26% | |
| Iron | 10.1 mg | 56% | |
| Potassium | 1959 mg | 42% | |
*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.
