Low Fat Crispy Fish in Breadcrumbs
Indulge guilt-free with this delightful recipe for Low Fat Crispy Fish in Breadcrumbs—a healthier twist on a classic favorite that doesn’t skimp on flavor or crunch! Tender white fish fillets are lightly seasoned and coated in whole wheat breadcrumbs infused with zesty lemon and a hint of black pepper, delivering a golden, crispy finish straight from the oven. With no frying involved, this dish uses egg whites, low-fat milk, and cooking spray to perfect its light and airy coating, keeping it both heart-healthy and delicious. Ready in just 35 minutes, this simple yet satisfying recipe is ideal for busy weeknights or casual dinner parties. Serve the crispy fish with a squeeze of fresh lemon or alongside a tangy, low-fat dipping sauce for a meal that's sure to become a regular at your table!
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Recipe Information
Ingredients
- 4 fillets white fish fillets
- 120 grams whole wheat breadcrumbs
- 2 pieces egg whites
- 60 milliliters low-fat milk
- 50 grams all-purpose flour
- 1 teaspoon lemon zest
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon salt
- as needed cooking spray
Instructions
Preheat your oven to 200°C (400°F) and line a baking sheet with parchment paper.
In a shallow dish, combine the whole wheat breadcrumbs with lemon zest, ground black pepper, and salt. Mix well to evenly distribute the seasonings.
In another shallow bowl, beat the egg whites along with the low-fat milk until combined.
Place the all-purpose flour in a separate dish.
Pat the fish fillets dry with paper towels. Dredge each fillet in flour, shaking off any excess.
Dip the floured fillet into the egg white mixture, ensuring it's well-coated.
Press the egg-coated fillet into the breadcrumb mixture, ensuring all sides are well covered with breadcrumbs.
Lightly spray both sides of the breadcrumb-coated fish with cooking spray and place it on the prepared baking sheet.
Repeat the coating process with the remaining fillets.
Bake the fillets in the preheated oven for about 15-20 minutes, flipping once midway through, until the fish is just cooked through and the coating is golden brown and crispy.
Serve immediately with lemon wedges or your favorite low-fat dipping sauce.
Nutrition Facts
Calories |
1093 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.0 g | 18% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 205 mg | 68% | |
| Sodium | 2361 mg | 103% | |
| Total Carbohydrate | 123.9 g | 45% | |
| Dietary Fiber | 14.0 g | 50% | |
| Total Sugars | 7.4 g | ||
| Protein | 110.4 g | 221% | |
| Vitamin D | 20.6 mcg | 103% | |
| Calcium | 256 mg | 20% | |
| Iron | 10.7 mg | 59% | |
| Potassium | 1702 mg | 36% | |
*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.
