Low Fat Crispy Breaded Fish
Get ready to enjoy guilt-free indulgence with this **Low Fat Crispy Breaded Fish** recipe—an oven-baked twist on a classic favorite that’s big on flavor but light on calories. Featuring tender white fish fillets like cod or tilapia, coated in a flavorful crust of whole wheat breadcrumbs, Parmesan cheese, and a hint of lemon zest, this dish offers a satisfying crunch without the need for deep frying. A quick and healthy dinner option, it’s seasoned with thyme, garlic powder, and black pepper for a burst of savory, herby goodness. Thanks to a light spray of olive oil and just 15 minutes in the oven, you’ll get a golden-brown, crispy coating that pairs perfectly with fresh salads, roasted veggies, or a side of rice. Whether you’re meal prepping or planning a family dinner, this recipe delivers a nutritious and delicious meal that's easy to make and packed with protein.
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Recipe Information
Ingredients
- 4 pieces white fish fillets (such as cod or tilapia)
- 1 cup whole wheat breadcrumbs
- 2 tablespoons parmesan cheese, grated
- 2 pieces egg whites
- 1 teaspoon lemon zest
- 1 teaspoon dried thyme
- 0.5 teaspoon garlic powder
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 as needed olive oil spray
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone baking mat.
In a shallow dish, combine the whole wheat breadcrumbs, grated parmesan cheese, lemon zest, dried thyme, garlic powder, salt, and black pepper. Mix until well combined.
In another shallow dish, beat the egg whites lightly with a fork until slightly frothy.
Pat the fish fillets dry with paper towels to remove any excess moisture.
Dip each fish fillet into the egg whites, ensuring both sides are coated, then press it into the breadcrumb mixture. Press firmly so the crumbs adhere well to the fish. Repeat with each fillet and place them on the prepared baking sheet.
Lightly spray the top of each breaded fillet with olive oil spray to enhance crispiness.
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 easily flake with a fork.
Remove from the oven and let cool for a few minutes before serving.
Serve the crispy breaded fish with your choice of sides such as roasted vegetables, a green salad, or steamed rice.
Nutrition Facts
Calories |
947 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.4 g | 20% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 250 mg | 83% | |
| Sodium | 2502 mg | 109% | |
| Total Carbohydrate | 84.4 g | 31% | |
| Dietary Fiber | 13.0 g | 46% | |
| Total Sugars | 4.5 g | ||
| Protein | 115.5 g | 231% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 292 mg | 22% | |
| Iron | 8.6 mg | 48% | |
| Potassium | 1663 mg | 35% | |
*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.
