Low Sodium Crumbed Fish Fillet
Elevate your weeknight dinners with this Low Sodium Crumbed Fish Fillet recipe—an irresistibly crispy and golden entrée that’s both heart-healthy and full of flavor! Featuring tender white fish fillets coated in a vibrant mix of panko breadcrumbs, lemon zest, paprika, and dried parsley, this dish delivers a delectable crunch without compromising on salt content. Perfectly baked to flaky perfection, these fillets are drizzled with olive oil for added richness and seasoned with aromatic spices like garlic and onion powder. Ready in just 30 minutes, it’s an easy yet gourmet option for those seeking a low-sodium seafood recipe. Serve with a fresh squeeze of lemon for a bright, zesty finish and pair with steamed veggies or a leafy salad for a wholesome meal!
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Recipe Information
Ingredients
- 4 pieces White fish fillets (e.g., cod, haddock)
- 1 tablespoon Lemon zest
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Dried parsley
- 0.5 teaspoon Ground black pepper
- 0.5 teaspoon Paprika
- 2 tablespoons Olive oil
- 1 cup Panko breadcrumbs
- 2 large Egg whites
- 0.5 cup All-purpose flour
Instructions
Preheat your oven to 400 degrees Fahrenheit (200 degrees Celsius) and line a baking sheet with parchment paper.
In a shallow dish, place the flour.
In another dish, whisk together the egg whites until slightly frothy.
In a third dish, combine the panko breadcrumbs, lemon zest, garlic powder, onion powder, dried parsley, ground black pepper, and paprika.
Take one fish fillet at a time, pat it dry with paper towels, and lightly coat it with the flour, shaking off any excess.
Dip the flour-coated fillet into the egg whites, ensuring it is fully covered.
Press the fillet into the breadcrumb mixture, turning to coat both sides evenly. Press gently to help the crumbs adhere.
Place the crumb-coated fillets onto the prepared baking sheet.
Drizzle the olive oil evenly over the fish fillets to help them crisp up during baking.
Bake in the preheated oven for 12-15 minutes, or until the fish is opaque and flakes easily with a fork, and the breadcrumbs are golden brown.
Remove from the oven and let the fillets cool for a few minutes before serving.
Serve with a fresh lemon wedge on the side and enjoy your low sodium crumbed fish fillet.
Nutrition Facts
Calories |
1225 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.9 g | 45% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 300 mg | 100% | |
| Sodium | 816 mg | 35% | |
| Total Carbohydrate | 94.4 g | 34% | |
| Dietary Fiber | 6.0 g | 21% | |
| Total Sugars | 4.5 g | ||
| Protein | 129.7 g | 259% | |
| Vitamin D | 30.0 mcg | 150% | |
| Calcium | 143 mg | 11% | |
| Iron | 8.0 mg | 44% | |
| Potassium | 2091 mg | 44% | |
*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.
