Low Sodium Crispy Fish Bites
Elevate your snacking game with these irresistibly delicious Low Sodium Crispy Fish Bites! This recipe blends heart-healthy ingredients, like unsalted Panko and whole wheat breadcrumbs, with a vibrant mix of garlic powder, paprika, dried oregano, and a hint of zesty lemon for bold flavor without the guilt. Perfectly crispy and golden thanks to a quick bake in the oven, these bite-sized pieces of tender white fish are seasoned just right for those mindful of their sodium intake. Easy to prepare with a simple breading technique, they make for a light yet satisfying appetizer or main dish, served with fresh lemon wedges for a refreshing finish. Ready in only 35 minutes, this dish is ideal for busy weeknights or casual gatherings!
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Recipe Information
Ingredients
- 1 pound White fish fillets (such as cod or haddock)
- 1 cup Whole wheat breadcrumbs
- 0.5 cup Unsalted Panko breadcrumbs
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Paprika
- 0.5 teaspoon Dried oregano
- 0.5 teaspoon Black pepper
- 1 teaspoon Lemon zest
- 2 tablespoons Low sodium soy sauce
- 2 tablespoons Olive oil
- 2 tablespoons Fresh parsley, chopped
- 2 units Eggs, large
- 0.5 cup All-purpose flour
- 1 for serving Fresh lemon wedges
Instructions
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
Cut the fish fillets into bite-sized pieces, approximately 1 inch cubes.
Set up a breading station: in one shallow bowl, combine the flour with a little black pepper; in another, beat the eggs with the low sodium soy sauce; and in the third, mix the whole wheat breadcrumbs, Panko breadcrumbs, garlic powder, onion powder, paprika, dried oregano, black pepper, lemon zest, and fresh parsley.
Dip each fish piece first into the flour, shaking off excess, then into the egg mixture, and finally into the breadcrumb mixture, pressing lightly to ensure the crumbs adhere.
Place the coated fish bites on the prepared baking sheet and drizzle evenly with olive oil.
Bake in the preheated oven for 10-12 minutes or until the fish is cooked through and the outside is golden and crispy.
Serve immediately with fresh lemon wedges for squeezing over the top.
Nutrition Facts
Calories |
1683 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.4 g | 65% | |
| Saturated Fat | 9.2 g | 46% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 599 mg | 200% | |
| Sodium | 2387 mg | 104% | |
| Total Carbohydrate | 180.1 g | 65% | |
| Dietary Fiber | 19.5 g | 70% | |
| Total Sugars | 8.2 g | ||
| Protein | 127.0 g | 254% | |
| Vitamin D | 24.7 mcg | 123% | |
| Calcium | 291 mg | 22% | |
| Iron | 15.5 mg | 86% | |
| Potassium | 2332 mg | 50% | |
*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.
