Low Sodium Crispy Fried Perch Fillets
Dive into a healthier twist on fried seafood with these irresistible Low Sodium Crispy Fried Perch Fillets! Perfectly seasoned with a blend of garlic, onion powder, paprika, and a splash of lemon juice, these golden fillets deliver bold flavor without the need for added salt. Featuring a light and crunchy breading made from whole wheat flour and cornmeal, this recipe offers a heart-smart alternative to traditional fried fish. Quick to prepare in under 40 minutes, these fillets are pan-fried to perfection in olive oil for a crispy exterior and tender, flaky interior. Garnished with fresh parsley and served alongside zesty lemon wedges, they make a vibrant centerpiece for any meal. Whether you're watching your sodium intake or simply craving a healthier seafood option, this dish is bound to please.
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Recipe Information
Ingredients
- 4 medium fillets Perch fillets
- 2 tablespoons Lemon juice
- 0.5 teaspoon Black pepper
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Paprika
- 0.5 cup Whole wheat flour
- 0.5 cup Cornmeal
- 2 large Eggs
- 2 tablespoons Milk
- 0.25 cup Olive oil
- 2 tablespoons Fresh parsley
- 4 wedges Lemon wedges
Instructions
Rinse the perch fillets under cold water and pat them dry with paper towels. Place the fillets on a plate and drizzle them with lemon juice. Massage gently to coat evenly and set aside.
In a small bowl, combine black pepper, garlic powder, onion powder, and paprika. Sprinkle this seasoning mix over both sides of the perch fillets.
Prepare the breading station: Place the whole wheat flour in one shallow dish. In a second dish, mix the cornmeal with a pinch of black pepper. In a third dish, beat the eggs with milk until well combined.
Dip each perch fillet first into the flour, ensuring an even coat, then into the egg mixture, letting any excess drip off. Finally, press the fillet into the cornmeal mix on both sides, ensuring it's fully coated.
Heat the olive oil in a large skillet over medium-high heat. Once the oil is hot, carefully add the breaded fillets to the skillet, cooking them in batches if necessary to avoid overcrowding.
Fry the fillets for about 3-4 minutes on each side, or until the coating is golden brown and the fish is cooked through, flipping gently with a spatula.
Transfer the cooked fillets to a plate lined with paper towels to drain any excess oil.
Garnish with fresh parsley and serve immediately with lemon wedges on the side for squeezing over the top.
Nutrition Facts
Calories |
1644 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 77.7 g | 100% | |
| Saturated Fat | 14.2 g | 71% | |
| Polyunsaturated Fat | 5.3 g | ||
| Cholesterol | 615 mg | 205% | |
| Sodium | 411 mg | 18% | |
| Total Carbohydrate | 135.6 g | 49% | |
| Dietary Fiber | 17.3 g | 62% | |
| Total Sugars | 4.5 g | ||
| Protein | 107.8 g | 216% | |
| Vitamin D | 2.4 mcg | 12% | |
| Calcium | 239 mg | 18% | |
| Iron | 10.5 mg | 58% | |
| Potassium | 2005 mg | 43% | |
*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.
