Low Fat Fish Fingers
Crispy, golden, and delightfully healthy, these Low Fat Fish Fingers are a guilt-free twist on a beloved classic. Made with tender white fish fillets coated in a flavorful blend of whole wheat breadcrumbs, garlic powder, paprika, and zesty lemon, these homemade fish fingers are baked to perfection—no frying required. The secret to their light and crispy texture lies in the use of whisked egg whites and a touch of low-fat yogurt for a smooth, adhesive coating. Ready in just 35 minutes, these fish fingers make a quick and nutritious dinner or snack option, perfect for busy weeknights or family meals. Serve them piping hot with a dollop of low-fat tartar sauce or a burst of fresh lemon juice for a healthy, delicious treat that everyone will love. Keywords: low fat fish fingers, healthy fish recipe, baked fish fingers, quick dinner idea, light crispy fish.
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Recipe Information
Ingredients
- 400 g white fish fillets (e.g., cod, haddock, or tilapia)
- 100 g whole wheat breadcrumbs
- 2 large egg whites
- 3 tbsp low-fat plain yogurt
- 1 tsp garlic powder
- 1 tsp paprika
- 1 tsp lemon zest
- 0.5 tsp salt
- 0.5 tsp black pepper
- 1 as needed cooking spray
Instructions
Preheat your oven to 200°C (400°F) and line a baking sheet with parchment paper. Lightly coat the parchment paper with cooking spray.
Cut the white fish fillets into even-sized strips, about 2 cm wide, to resemble traditional fish fingers.
In a shallow dish, mix the whole wheat breadcrumbs, garlic powder, paprika, lemon zest, salt, and black pepper until evenly combined.
In a separate bowl, whisk the egg whites and low-fat plain yogurt together until smooth.
Dip each fish strip into the egg white mixture, ensuring even coating on all sides. Then gently press the fish into the breadcrumb mixture, coating all sides with breadcrumbs. Shake off any excess.
Place the coated fish strips onto the prepared baking sheet, leaving space between each finger to ensure even cooking.
Lightly spray the tops of the fish fingers with cooking spray to help them crisp in the oven.
Bake in the preheated oven for 10 minutes, then carefully flip each fish finger and bake for another 10 minutes, or until golden brown and cooked through.
Remove from the oven and let cool slightly before serving. Serve with healthy dipping sauces like low-fat yogurt-based tartar sauce or a squeeze of fresh lemon juice.
Nutrition Facts
Calories |
446 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.3 g | 7% | |
| Saturated Fat | 1.3 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 203 mg | 68% | |
| Sodium | 1568 mg | 68% | |
| Total Carbohydrate | 9.6 g | 3% | |
| Dietary Fiber | 1.7 g | 6% | |
| Total Sugars | 4.0 g | ||
| Protein | 90.4 g | 181% | |
| Vitamin D | 20.6 mcg | 103% | |
| Calcium | 187 mg | 14% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 1521 mg | 32% | |
*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.
