Low Sodium Crispy Fish in Breadcrumbs
Discover the ultimate guilt-free indulgence with this Low Sodium Crispy Fish in Breadcrumbs recipe—perfect for those seeking a healthier yet delicious seafood dish. Featuring tender white fish fillets like cod, haddock, or tilapia, this recipe uses fragrant seasonings like lemon zest, dried parsley, and garlic powder to elevate the flavor without relying on added salt. A golden, crispy breadcrumb coating is achieved through a simple dredging process, followed by a quick pan-sear in olive oil and butter, and finished in the oven for perfectly flaky fish. Ready in under 40 minutes, this dish is ideal as a quick weeknight dinner or a crowd-pleasing family meal. Serve with fresh lemon wedges and your favorite low-sodium sides for a wholesome experience that's big on flavor and easy on sodium.
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Recipe Information
Ingredients
- 4 fillets white fish fillets (e.g., cod, haddock or tilapia)
- 0.5 teaspoon freshly ground black pepper
- 2 tablespoons lemon juice
- 1 cup plain low sodium breadcrumbs
- 1 teaspoon lemon zest
- 1 teaspoon dried parsley
- 0.5 teaspoon garlic powder
- 3 tablespoons olive oil
- 2 units large eggs
- 0.5 cup all-purpose flour
- 2 tablespoons unsalted butter
Instructions
Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
Pat the fish fillets dry with paper towels and season both sides with freshly ground black pepper and a tablespoon of lemon juice.
In a shallow dish, combine the breadcrumbs, lemon zest, dried parsley, and garlic powder.
In another shallow dish, beat the eggs with the remaining tablespoon of lemon juice.
Place the flour in a separate shallow dish for coating.
Dredge each fish fillet in the flour, shaking off any excess.
Dip the floured fish into the beaten egg mixture, ensuring it is well-coated.
Press the fish into the breadcrumb mixture, making sure it is evenly coated. Gently press the breadcrumbs onto the fish to adhere well.
Heat a large skillet over medium-high heat and add the olive oil and unsalted butter.
Once the butter has melted and the oil is hot, add the fish fillets to the skillet without overcrowding. Cook for about 2-3 minutes on each side, until the breadcrumbs are golden brown.
Transfer the fish fillets to the prepared baking sheet.
Bake the fish in the preheated oven for an additional 8-10 minutes, or until the fish is opaque and flakes easily with a fork.
Remove from the oven, let it cool slightly and serve immediately with your choice of low sodium sides.
Nutrition Facts
Calories |
1759 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 86.8 g | 111% | |
| Saturated Fat | 25.6 g | 128% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 634 mg | 211% | |
| Sodium | 588 mg | 26% | |
| Total Carbohydrate | 132.7 g | 48% | |
| Dietary Fiber | 6.7 g | 24% | |
| Total Sugars | 9.0 g | ||
| Protein | 115.1 g | 230% | |
| Vitamin D | 22.0 mcg | 110% | |
| Calcium | 255 mg | 20% | |
| Iron | 11.6 mg | 64% | |
| Potassium | 1643 mg | 35% | |
*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.
