Low Fat Crumbed Fish Fillet
Transform your weeknight dinner routine with this flavorful, heart-healthy Low Fat Crumbed Fish Fillet recipe! Coated in crunchy whole wheat breadcrumbs and infused with zesty lemon, garlic, and parsley, these oven-baked fillets deliver satisfying texture and vibrant taste without the excess oil or fat. By skipping the deep fryer and using cooking spray, this dish maintains a golden, crispy crust that’s as nutritious as it is delicious. Ready in just 35 minutes, this quick and easy recipe is perfect for busy weeknights, offering a lighter twist on classic fried fish. Serve with a fresh green salad or steamed vegetables for a wholesome, balanced meal that’s sure to delight.
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Recipe Information
Ingredients
- 4 pieces white fish fillets
- 1 cup whole wheat breadcrumbs
- 2 large egg whites
- 1 teaspoon lemon zest
- 2 tablespoons lemon juice
- 1 teaspoon garlic powder
- 1 teaspoon dried parsley
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- as needed cooking spray
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
In a shallow dish, mix together the whole wheat breadcrumbs, lemon zest, garlic powder, dried parsley, salt, and black pepper.
In another shallow dish, beat the egg whites with the lemon juice until well combined.
Pat the fish fillets dry with a paper towel. This will help the breadcrumb coating adhere better.
Dip each fish fillet into the egg white mixture, ensuring it's well coated, then press it into the breadcrumb mixture, covering all sides well.
Place the crumbed fish fillets on the prepared baking sheet and lightly spray the tops with cooking spray.
Bake in the preheated oven for about 12-15 minutes or until the fish is cooked through and the crust is golden and crisp.
Remove from the oven and serve immediately with a wedge of lemon and your choice of low-fat sides, such as a green salad or steamed vegetables.
Nutrition Facts
Calories |
900 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.4 g | 16% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 2333 mg | 101% | |
| Total Carbohydrate | 87.6 g | 32% | |
| Dietary Fiber | 13.2 g | 47% | |
| Total Sugars | 5.4 g | ||
| Protein | 104.0 g | 208% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 191 mg | 15% | |
| Iron | 8.8 mg | 49% | |
| Potassium | 1715 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.
