Low Fat Pescado Empanizado
Dive into a guilt-free twist on a classic favorite with this Low Fat Pescado Empanizado recipe! Perfectly seasoned white fish fillets, such as tilapia or cod, are marinated in zesty lemon juice and garlic for a burst of fresh flavor. Coated in a wholesome blend of whole wheat breadcrumbs, cornmeal, and aromatic spices like paprika, this dish delivers the satisfying crunch you crave without the heavy frying. Baked to golden perfection, it’s a healthy yet delicious option that’s ready in just 35 minutes and ideal for a weeknight dinner. Serve your crispy empanizado with a crisp green salad or steamed veggies for a light and nourishing meal. Packed with protein and bold flavors, this oven-baked recipe is a must-try for fans of Latin-inspired cuisine!
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Recipe Information
Ingredients
- 4 pieces white fish fillets (such as tilapia or cod)
- 2 tablespoons lemon juice
- 2 cloves garlic, minced
- 2 large egg whites
- 1 cup whole wheat breadcrumbs
- 0.5 cup cornmeal
- 1 teaspoon paprika
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon salt
- 1 as needed cooking spray
Instructions
Begin by rinsing the fish fillets under cold water and pat them dry with paper towels.
Place the fillets in a shallow dish and drizzle with lemon juice. Sprinkle minced garlic over the fish, ensuring even coverage. Let the fish marinate for 10 minutes while you prepare the breading.
In a shallow bowl, beat the egg whites until slightly frothy.
In another shallow dish, combine whole wheat breadcrumbs, cornmeal, paprika, ground black pepper, and salt.
Dip each fish fillet into the egg whites, making sure they are fully coated. Allow excess egg whites to drip off.
Press the fish fillets into the breadcrumb mixture, turning to coat both sides evenly.
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper. Lightly spray the paper with cooking spray.
Arrange the coated fish fillets on the prepared baking sheet. Lightly spray the tops of the fillets with cooking spray for additional crispiness.
Bake in the preheated oven for 18-20 minutes, or until the fish is cooked through and the crust is golden brown and crispy.
Serve the Low Fat Pescado Empanizado immediately with your choice of side dishes, such as steamed vegetables or a fresh green salad.
Nutrition Facts
Calories |
1255 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.5 g | 21% | |
| Saturated Fat | 3.4 g | 17% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 228 mg | 76% | |
| Sodium | 2324 mg | 101% | |
| Total Carbohydrate | 167.0 g | 61% | |
| Dietary Fiber | 20.6 g | 74% | |
| Total Sugars | 6.1 g | ||
| Protein | 114.3 g | 229% | |
| Vitamin D | 11.6 mcg | 58% | |
| Calcium | 153 mg | 12% | |
| Iron | 10.9 mg | 61% | |
| Potassium | 2227 mg | 47% | |
*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.
