Low Sodium Crispy Breaded Haddock
Discover the perfect balance of flavor and health with this Low Sodium Crispy Breaded Haddock recipe, a guilt-free twist on a seafood classic. Tender haddock fillets are coated in a buttery blend of unsalted breadcrumbs, zesty lemon, aromatic fresh thyme, and a hint of garlic powder, delivering an irresistible crunch without excess salt. This oven-baked alternative ensures a golden, crispy exterior using olive oil spray, making it a heart-conscious choice for family dinners or entertaining guests. Ready in just 45 minutes, this recipe keeps prep simple with an easy dredging station and finishes with a zesty pop from fresh lemon wedges. Serve this wholesome dish alongside a fresh salad or steamed veggies for a complete, flavorful meal that’s low on sodium but big on taste!
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Recipe Information
Ingredients
- 4 pieces haddock fillets
- 1 cup unsalted breadcrumbs
- 4 tablespoons unsalted butter
- 1 teaspoon lemon zest
- 1 tablespoon fresh thyme leaves
- 1 teaspoon garlic powder
- 0.5 teaspoon ground black pepper
- 0.75 cup all-purpose flour
- 2 pieces large eggs
- 0.25 cup milk
- 1 bottle olive oil cooking spray
- 4 pieces lemon wedges
Instructions
Preheat oven to 425°F (220°C) and line a baking sheet with parchment paper.
Melt the unsalted butter in a microwave-safe bowl or saucepan.
In a shallow dish, combine the breadcrumbs, lemon zest, fresh thyme leaves, garlic powder, and ground black pepper. Stir in the melted butter until the mixture is evenly coated.
Set up a dredging station with three shallow dishes: one with flour, the second with beaten eggs and milk (whisked together), and the third with the breadcrumb mixture.
Pat the haddock fillets dry with paper towels. Dredge each fillet first in the flour, shaking off any excess, then dip into the egg mixture, and finally coat with the breadcrumb mixture, pressing gently to adhere.
Place the breaded haddock fillets on the prepared baking sheet. Lightly spray each fillet with olive oil cooking spray to ensure a crispy texture.
Bake in the preheated oven for 20-25 minutes, or until the crust is golden brown and the fish flakes easily with a fork.
Remove from the oven and let rest for a few minutes. Serve with lemon wedges for additional flavor.
Nutrition Facts
Calories |
1764 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.2 g | 90% | |
| Saturated Fat | 34.0 g | 170% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 730 mg | 243% | |
| Sodium | 1327 mg | 58% | |
| Total Carbohydrate | 165.9 g | 60% | |
| Dietary Fiber | 9.6 g | 34% | |
| Total Sugars | 10.6 g | ||
| Protein | 122.8 g | 246% | |
| Vitamin D | 22.7 mcg | 113% | |
| Calcium | 441 mg | 34% | |
| Iron | 13.0 mg | 72% | |
| Potassium | 1802 mg | 38% | |
*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.
