Low Sodium Crispy Breaded Fish
Delight in the satisfying crunch and mouthwatering flavor of Low Sodium Crispy Breaded Fish, a health-conscious twist on a classic favorite. Perfectly seasoned white fish fillets are enrobed in a flavorful blend of low-sodium breadcrumbs, paprika, garlic, and onion powder, delivering a golden, crispy exterior that’s sure to impress. Each bite is tender yet flaky, thanks to a dual cooking technique—pan-searing for that irresistible crust followed by oven-baking for a succulent finish. Ready in just 30 minutes, this heart-healthy recipe balances indulgence and nutrition without compromising taste. Pair it with a squeeze of fresh lemon for a zesty finish, and enjoy a low-sodium dinner option perfect for any occasion!
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Recipe Information
Ingredients
- 4 pieces fresh white fish fillets
- 1 cup low sodium bread crumbs
- 0.5 cup all-purpose flour
- 2 tablespoons unsalted butter
- 2 tablespoons olive oil
- 2 pieces large eggs
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon garlic powder
- 0.5 teaspoon onion powder
- 0.25 teaspoon paprika
- 4 pieces lemon wedges
Instructions
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
Pat the fish fillets dry with paper towels and set aside.
In a shallow dish, mix the all-purpose flour, ground black pepper, garlic powder, onion powder, and paprika.
In another shallow dish, beat the eggs until well combined.
In a third dish, place the low sodium bread crumbs.
Coat each fish fillet in the flour mixture, shaking off any excess.
Dip the floured fillet into the beaten eggs, ensuring it's completely coated.
Press the egg-coated fish into the bread crumbs, making sure the fish is completely covered in crumbs. Set aside on a plate.
In a large non-stick skillet, heat the olive oil and unsalted butter over medium-high heat until the butter melts and the mixture is hot.
Carefully add the breaded fish fillets to the skillet, cooking them for about 2-3 minutes on each side, until golden brown.
Transfer the browned fish fillets to the prepared baking sheet.
Bake the fish in the preheated oven for 8-10 minutes, or until the fish is cooked through and flakes easily with a fork.
Serve immediately with lemon wedges for squeezing over the top.
Nutrition Facts
Calories |
493 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.1 g | 25% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 193 mg | 64% | |
| Sodium | 146 mg | 6% | |
| Total Carbohydrate | 40.9 g | 15% | |
| Dietary Fiber | 2.9 g | 10% | |
| Total Sugars | 4.1 g | ||
| Protein | 41.2 g | 82% | |
| Vitamin D | 9.1 mcg | 45% | |
| Calcium | 87 mg | 7% | |
| Iron | 2.3 mg | 13% | |
| Potassium | 692 mg | 15% | |
*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.
