Low Fat Crispy Fried Fish Filet
Experience the irresistible crunch of our Low Fat Crispy Fried Fish Filet, a lighter twist on a comfort food classic. This oven-baked recipe delivers all the golden crispiness of traditional fried fish without the extra calories. Fresh white fish fillets, like cod or haddock, are coated in a flavorful blend of whole wheat breadcrumbs, zesty lemon, and a medley of spices, then delicately baked to perfection. Using low-fat buttermilk and a quick spritz of cooking spray ensures a tender, juicy interior with an ultra-crispy crust—all with minimal oil! Ready in just 35 minutes, this heart-healthy dish is perfect for weeknight dinners, paired with a squeeze of lemon or a dollop of low-fat tartar sauce. Healthy, delicious, and easy to make—this recipe is your go-to for guilt-free indulgence!
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Recipe Information
Ingredients
- 4 pieces Fresh white fish fillets (such as cod or haddock)
- 1 cup Whole wheat breadcrumbs
- 1 cup Low-fat buttermilk
- 0.5 cup All-purpose flour
- 1 teaspoon Paprika
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Onion powder
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 teaspoon Lemon zest
- 1 bottle Cooking spray
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Rinse and pat the fish fillets dry with paper towels to remove excess moisture.
In a shallow dish, pour the low-fat buttermilk.
In a separate shallow dish, combine the flour, paprika, garlic powder, onion powder, salt, and black pepper.
Place the whole wheat breadcrumbs in another shallow dish and stir in the lemon zest.
Dip each fish fillet into the flour mixture, ensuring it's lightly coated on all sides, then shake off any excess.
Next, dip the fillet into the buttermilk, allowing any excess to drip off before transferring it to the breadcrumb mixture.
Thoroughly coat each fillet with the breadcrumb mixture, pressing gently to ensure the breadcrumbs adhere well.
Place the coated fillets onto the prepared baking sheet, spaced evenly apart.
Lightly spray the tops of the fillets with cooking spray to help them brown and crisp in the oven.
Bake in the preheated oven for 18-20 minutes, or until the fish is cooked through and the coating is golden brown and crisp.
Remove from the oven and let the fillets cool slightly. Serve with lemon wedges or a low-fat tartar sauce if desired.
Nutrition Facts
Calories |
659 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.5 g | 48% | |
| Saturated Fat | 6.0 g | 30% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 77 mg | 26% | |
| Sodium | 840 mg | 37% | |
| Total Carbohydrate | 36.0 g | 13% | |
| Dietary Fiber | 3.9 g | 14% | |
| Total Sugars | 4.2 g | ||
| Protein | 34.8 g | 70% | |
| Vitamin D | 8.3 mcg | 41% | |
| Calcium | 115 mg | 9% | |
| Iron | 2.7 mg | 15% | |
| Potassium | 662 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.
