Low Fat Crispy Breaded Haddock
Discover the perfect balance of flavor and health with this Low Fat Crispy Breaded Haddock recipe! Featuring tender haddock fillets coated in a lightly spiced whole wheat breadcrumb mixture seasoned with garlic powder, paprika, and parsley, this dish offers a delightful crunch without the guilt. Using egg whites and a light spritz of non-stick cooking spray ensures a crisp golden crust while keeping the fat content low. Baked to perfection in just 20 minutes, this heart-healthy seafood recipe is ideal for weeknight dinners or meal prepping. Pair it with a vibrant green salad or steamed veggies for a satisfying, nutritious meal packed with protein and zest. Whether you’re looking for a healthy twist on classic fish dishes or a quick, family-friendly recipe, this oven-baked haddock will win over your taste buds! Keywords: healthy, low fat, crispy haddock, baked fish, easy seafood recipe.
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Recipe Information
Ingredients
- 4 pieces haddock fillets
- 2 tablespoons lemon juice
- 0.5 teaspoons salt
- 0.5 teaspoons black pepper
- 1 cup whole wheat breadcrumbs
- 0.5 teaspoons garlic powder
- 0.5 teaspoons paprika
- 1 teaspoon dried parsley
- 2 large egg whites
- non-stick cooking spray
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Rinse the haddock fillets under cold water and pat them dry with paper towels.
Drizzle the fillets with lemon juice and season them with salt and black pepper on both sides.
In a shallow bowl, combine the whole wheat breadcrumbs, garlic powder, paprika, and dried parsley. Mix well to distribute the spices evenly.
In a separate bowl, whisk the egg whites until they are slightly frothy.
Dip each haddock fillet into the egg whites, allowing any excess to drip off, then dredge them in the breadcrumb mixture, pressing lightly to ensure the breadcrumbs adhere well.
Place the breaded fillets on the prepared baking sheet. Lightly spray the tops of the fish with non-stick cooking spray, which will aid them in browning and crisping up while keeping them low-fat.
Bake in the preheated oven for about 15-20 minutes or until the fish flakes easily with a fork and the coating is golden and crispy.
Remove from the oven and let rest for a minute before serving.
Serve hot with your choice of a healthy side, such as a green salad or steamed vegetables.
Nutrition Facts
Calories |
260 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.9 g | 4% | |
| Saturated Fat | 0.4 g | 2% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 85 mg | 28% | |
| Sodium | 561 mg | 24% | |
| Total Carbohydrate | 21.2 g | 8% | |
| Dietary Fiber | 3.3 g | 12% | |
| Total Sugars | 1.4 g | ||
| Protein | 36.0 g | 72% | |
| Vitamin D | 4.5 mcg | 22% | |
| Calcium | 48 mg | 4% | |
| Iron | 2.1 mg | 11% | |
| Potassium | 655 mg | 14% | |
*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.
