Low Fat Crispy Fried Hake Fish
Discover the perfect guilt-free indulgence with this 'Low Fat Crispy Fried Hake Fish' recipe, designed to deliver that irresistible crunch without excess oil. Coated in a flavorful blend of whole wheat breadcrumbs, cornmeal, lemon zest, garlic powder, and paprika, these tender hake fillets are air-fried to golden perfection in just 15 minutes. The clever use of egg whites ensures the coating adheres beautifully while keeping the dish light and lean. Finished with a spritz of olive oil spray and served with zesty lemon wedges, this quick and easy recipe is ideal for busy weeknights or healthy meal prepping. Enjoy the classic charm of fried fish with a nutritious twist—perfect for health-conscious home cooks.
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Recipe Information
Ingredients
- 4 pieces hake fillets
- 1 cup whole wheat breadcrumbs
- 0.5 cup cornmeal
- 3 large egg whites
- 1 teaspoon lemon zest
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- olive oil spray
- 4 pieces lemon wedges
Instructions
Preheat the air fryer to 200°C (400°F).
In a shallow dish, combine the whole wheat breadcrumbs, cornmeal, lemon zest, garlic powder, paprika, salt, and black pepper. Mix well to combine.
In another shallow dish, lightly beat the egg whites until slightly frothy.
Pat the hake fillets dry with a paper towel to remove any excess moisture.
Dip one fillet at a time into the egg whites, ensuring it is fully coated.
Dredge the fillet in the breadcrumb mixture, pressing lightly to help the crumbs adhere. Repeat with the remaining fillets.
Arrange the coated fish fillets in a single layer in the air fryer basket. Depending on the size of your air fryer, you may need to cook in batches.
Lightly spray the tops of the fillets with olive oil spray.
Air fry each batch for 12-15 minutes, flipping halfway through, until the crumbs are golden brown and the fish is cooked through.
Serve immediately with lemon wedges on the side.
Nutrition Facts
Calories |
1748 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.8 g | 32% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 476 mg | 159% | |
| Sodium | 2726 mg | 119% | |
| Total Carbohydrate | 168.6 g | 61% | |
| Dietary Fiber | 21.7 g | 78% | |
| Total Sugars | 6.3 g | ||
| Protein | 215.6 g | 431% | |
| Vitamin D | 47.6 mcg | 238% | |
| Calcium | 306 mg | 24% | |
| Iron | 14.5 mg | 81% | |
| Potassium | 3604 mg | 77% | |
*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.
