Low Sodium Breaded Fried Fish
Indulge in a healthier twist on classic comfort food with this Low Sodium Breaded Fried Fish recipe! Perfectly seasoned with a flavorful blend of garlic powder, onion powder, paprika, and a low sodium salt substitute, these golden, crispy fish fillets are anything but bland. Featuring a tender, flaky white fish of your choice—like cod, tilapia, or haddock—each piece is coated in a delicate breading made from unsalted breadcrumbs and cooked to perfection in a skillet for a delightful crunch. This quick and easy recipe takes just 30 minutes from start to finish and is ideal for those watching their sodium intake. Serve it hot with a squeeze of fresh lemon or your favorite low sodium dipping sauce for a satisfying and heart-healthy meal that the whole family will love.
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Recipe Information
Ingredients
- 4 pieces White fish fillets (such as cod, tilapia, or haddock)
- 1 teaspoon Low sodium salt substitute
- 0.5 teaspoon Ground black pepper
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Paprika
- 0.5 cup All-purpose flour
- 2 large Eggs
- 2 tablespoons Low sodium whole milk
- 1 cup Plain unsalted bread crumbs
- 1 cup Vegetable oil
Instructions
Rinse the fish fillets under cold water and pat them dry with paper towels.
In a small bowl, mix together the low sodium salt substitute, ground black pepper, garlic powder, onion powder, and paprika.
Sprinkle the spice mix evenly over both sides of the fish fillets.
Set up a breading station with three shallow dishes. In the first dish, add all-purpose flour. In the second dish, beat the eggs with low sodium whole milk until well combined. In the third dish, place the plain unsalted bread crumbs.
Coat each fish fillet in the flour, shaking off excess, then dip it into the egg mixture, and finally coat it with bread crumbs, pressing gently to adhere.
In a large skillet, heat vegetable oil over medium-high heat until shimmering.
Carefully add the breaded fish fillets to the skillet, cooking for about 3-4 minutes on each side, or until the crust is golden brown and the fish is cooked through.
Transfer cooked fish to a paper towel-lined plate to drain any excess oil.
Serve the low sodium breaded fried fish immediately with a fresh lemon wedge or your choice of low sodium sauce.
Nutrition Facts
Calories |
2957 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 228.4 g | 293% | |
| Saturated Fat | 35.4 g | 177% | |
| Polyunsaturated Fat | 134.4 g | ||
| Cholesterol | 575 mg | 192% | |
| Sodium | 1225 mg | 53% | |
| Total Carbohydrate | 133.5 g | 49% | |
| Dietary Fiber | 7.0 g | 25% | |
| Total Sugars | 10.2 g | ||
| Protein | 112.8 g | 226% | |
| Vitamin D | 22.4 mcg | 112% | |
| Calcium | 281 mg | 22% | |
| Iron | 10.5 mg | 58% | |
| Potassium | 3192 mg | 68% | |
*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.
