Low Fat Crispy Fried Sea Bass
Indulge in the light and flavorful goodness of Low Fat Crispy Fried Sea Bass—perfectly pan-fried to golden perfection using minimal oil for a guilt-free treat. This recipe combines tender sea bass fillets with a zesty marinade of lemon juice, garlic, and spices, ensuring every bite is bursting with fresh, tangy flavor. Coated in a delicate crust of panko breadcrumbs and paprika, these fillets deliver irresistible crunch without the heaviness of traditional frying. With just 15 minutes of prep and 15 minutes of cooking, this quick, healthy dish is ideal for weeknight dinners or special occasions. Serve with a squeeze of fresh lemon and pair it with your favorite salad or roasted vegetables for a beautifully balanced meal. Keywords: low fat fried fish recipe, crispy sea bass, healthy seafood dish, easy pan-fried sea bass.
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Recipe Information
Ingredients
- 2 pieces Sea bass fillets
- 2 tablespoons Lemon juice
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 teaspoon Garlic powder
- 0.5 cup All-purpose flour
- 0.5 cup Panko breadcrumbs
- 1 large Egg white
- 0.5 teaspoon Paprika
- 1 as needed Olive oil spray
- 1 as needed Cooking spray
Instructions
Rinse the sea bass fillets under cold water and pat them dry with paper towels.
In a small bowl, combine lemon juice, salt, black pepper, and garlic powder. Rub this mixture evenly over both sides of each fillet. Let sit for about 10 minutes to marinate.
In a shallow dish, spread out the flour. In another shallow dish, mix the panko breadcrumbs with paprika.
In a separate bowl, whisk the egg white until slightly frothy.
Dip each fillet first in the flour, shaking off any excess, then into the egg white, and finally into the breadcrumb mixture, ensuring each fillet is well-coated.
Spray a non-stick skillet with olive oil spray and heat over medium-high heat.
Once the skillet is hot, carefully place the fillets into the skillet. Be sure not to overcrowd the pan; cook in batches if necessary.
Cook each side for about 4-5 minutes, or until the crust is golden brown and the fish easily flakes with a fork.
Use a slotted spatula to carefully remove the fillets from the skillet and place them on a paper towel-lined plate to drain any excess oil.
Serve immediately, garnished with extra lemon wedges if desired.
Nutrition Facts
Calories |
609 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.2 g | 14% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 96 mg | 32% | |
| Sodium | 2725 mg | 118% | |
| Total Carbohydrate | 71.9 g | 26% | |
| Dietary Fiber | 3.6 g | 13% | |
| Total Sugars | 3.1 g | ||
| Protein | 54.4 g | 109% | |
| Vitamin D | 16.0 mcg | 80% | |
| Calcium | 54 mg | 4% | |
| Iron | 5.6 mg | 31% | |
| Potassium | 975 mg | 21% | |
*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.
