Low Sodium Crispy Fried Fish Fillets
Indulge in the perfect balance of crunch and flavor with these Low Sodium Crispy Fried Fish Fillets! This recipe is a heart-healthy twist on a classic, featuring flaky white fish like cod or halibut enrobed in a golden crust of finely crushed unsalted crackers and cornmeal. Enhanced with aromatic garlic powder, lemon zest, and Italian herbs, every bite boasts a crisp, seasoning-packed exterior without the excess sodium. Quick to prepare in just 35 minutes, these fish fillets are pan-fried to perfection in olive oil, making them lighter than deep-fried alternatives. Serve with fresh lemon wedges for a zesty finish that complements the flaky, savory fish. Ideal for those looking to enjoy comfort food with no compromise on flavor, this dish is both family-friendly and satisfying!
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Recipe Information
Ingredients
- 4 pieces white fish fillets (such as cod or halibut)
- 1 cup unsalted crackers (finely crushed)
- 0.5 cup cornmeal
- 0.5 cup all-purpose flour
- 2 large eggs
- 0.5 teaspoon black pepper
- 0.5 teaspoon garlic powder
- 1 teaspoon lemon zest
- 0.5 teaspoon dried Italian herbs
- 0.25 cup olive oil
- 4 pieces lemon wedges (for serving)
Instructions
Start by patting the white fish fillets dry with paper towels to remove excess moisture. This helps the coating adhere better.
Prepare the breading station: In one shallow bowl, place the all-purpose flour. In a second shallow bowl, beat the eggs until well mixed. In a third shallow bowl, combine the crushed unsalted crackers, cornmeal, black pepper, garlic powder, lemon zest, and dried Italian herbs.
Dip each fish fillet first into the flour, shaking off any excess, then into the beaten eggs, and finally into the cracker-cornmeal mixture. Press gently to ensure the mixture adheres to the fish, and set the fillets aside on a plate.
Preheat a large non-stick skillet over medium heat and add the olive oil. Allow the oil to heat up until shimmering.
Carefully place the coated fish fillets into the skillet. Cook for about 3-4 minutes on one side until the coating is golden and crispy, then flip and cook for another 3-4 minutes on the other side or until the fish is cooked through and flakes easily with a fork.
Remove the fish from the skillet and drain briefly on a paper towel-lined plate to remove any excess oil.
Serve the crispy fried fish fillets immediately with lemon wedges on the side for squeezing over the top.
Nutrition Facts
Calories |
2165 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 86.3 g | 111% | |
| Saturated Fat | 15.6 g | 78% | |
| Polyunsaturated Fat | 5.3 g | ||
| Cholesterol | 572 mg | 191% | |
| Sodium | 435 mg | 19% | |
| Total Carbohydrate | 222.6 g | 81% | |
| Dietary Fiber | 16.2 g | 58% | |
| Total Sugars | 4.2 g | ||
| Protein | 122.9 g | 246% | |
| Vitamin D | 22.1 mcg | 110% | |
| Calcium | 232 mg | 18% | |
| Iron | 11.4 mg | 63% | |
| Potassium | 1821 mg | 39% | |
*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.
