Low Sodium Crispy Breaded Fish Fillets
Craving perfectly crispy fish without all the salt? These Low Sodium Crispy Breaded Fish Fillets are a guilt-free delight that combines heart-healthy ingredients with irresistible crunch. Made with tender white fish fillets like cod or tilapia, these oven-baked beauties feature a flavorful coating of unsalted breadcrumbs, cornmeal, and aromatic seasonings like garlic and onion powder, black pepper, and dried thyme—all enhanced by a zesty touch of lemon. Marinated in creamy buttermilk before baking, the fish gains a succulent texture while remaining light and flaky. Each fillet is baked to golden perfection, requiring no deep frying, and is topped off with a spritz of olive oil for a satisfying crunch. Serve these fillets with fresh lemon wedges for a burst of brightness, and enjoy a lower-sodium meal that doesn’t compromise on flavor. Perfect for a quick dinner, healthy meal prep, or anyone seeking a light, heart-conscious seafood option.
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Recipe Information
Ingredients
- 4 pieces white fish fillets (such as cod or tilapia)
- 0.5 cup all-purpose flour
- 1 cup unsalted breadcrumbs
- 0.25 cup cornmeal
- 0.5 teaspoon black pepper
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon dried thyme
- 1 teaspoon lemon zest
- 1 cup buttermilk
- as needed olive oil spray
- 4 pieces fresh lemon wedges
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with olive oil spray.
In a shallow dish, combine the flour, black pepper, garlic powder, onion powder, dried thyme, and lemon zest.
In another shallow dish, pour the buttermilk.
In a third shallow dish, mix the unsalted breadcrumbs and cornmeal.
Pat the fish fillets dry with paper towels to remove excess moisture.
Dip each fish fillet into the flour mixture, ensuring it is well coated. Shake off any excess flour.
Next, dip the floured fish fillet into the buttermilk, making sure it is completely covered.
Finally, coat the fish fillet in the breadcrumb-cornmeal mixture, pressing gently to adhere the mixture to the fish.
Place each breaded fish fillet on the prepared baking sheet.
Lightly spray the tops of the fish fillets with olive oil spray for added crispiness.
Bake in the preheated oven for 18-20 minutes or until the fish is cooked through and the coating is golden brown and crispy.
Serve immediately with fresh lemon wedges for squeezing over the fillets for an extra burst of flavor.
Nutrition Facts
Calories |
1493 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.6 g | 30% | |
| Saturated Fat | 7.9 g | 40% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 267 mg | 89% | |
| Sodium | 1386 mg | 60% | |
| Total Carbohydrate | 195.6 g | 71% | |
| Dietary Fiber | 14.6 g | 52% | |
| Total Sugars | 22.1 g | ||
| Protein | 123.1 g | 246% | |
| Vitamin D | 23.2 mcg | 116% | |
| Calcium | 640 mg | 49% | |
| Iron | 12.5 mg | 69% | |
| Potassium | 2137 mg | 45% | |
*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.
