Low Sodium Pescado Empanizado
Discover the irresistible crunch and fresh flavors of this Low Sodium Pescado Empanizado, a lighter, heart-healthy twist on classic breaded fish recipes. Featuring tender white fish fillets, such as tilapia or cod, marinated in a zesty blend of lemon juice, garlic powder, onion powder, and oregano, this dish delivers bold taste with minimal salt. Coated with unsalted panko breadcrumbs for a perfect crispy texture, the fillets are pan-fried in olive oil to golden-brown perfection. Perfect for those seeking a low-sodium option, this satisfying dish pairs beautifully with steamed vegetables or a refreshing salad, making it an ideal choice for a balanced weeknight dinner. With just 20 minutes of prep time, this pescado empanizado recipe is a quick, easy way to enjoy a healthier take on a beloved classic.
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Recipe Information
Ingredients
- 4 pieces white fish fillets (such as tilapia or cod)
- 2 tablespoons fresh lemon juice
- 0.5 teaspoon ground black pepper
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried oregano
- 0.5 cup all-purpose flour
- 1 cup unsalted panko breadcrumbs
- 1 large egg
- 0.25 cup low sodium chicken broth
- 3 tablespoons olive oil
Instructions
Rinse the white fish fillets under cold water and pat them dry with paper towels.
In a shallow dish, combine lemon juice, ground black pepper, garlic powder, onion powder, and dried oregano. Mix well.
Place the fish fillets in the dish with the lemon mixture. Marinate for 10 minutes, turning occasionally.
In three separate shallow dishes, set up the breading station: Place flour in the first dish, beat the egg with low sodium chicken broth in the second dish, and place panko breadcrumbs in the third dish.
Remove a fillet from the marinade, allowing excess to drip off. Dredge the fillet lightly in flour, shaking off the excess.
Dip the flour-coated fillet into the egg mixture, ensuring it is fully covered and letting any excess drip off.
Coat the fillet with panko breadcrumbs, pressing gently to ensure an even coating. Repeat with the remaining fillets.
Heat olive oil in a large, non-stick skillet over medium heat.
Fry the fillets in batches, about 3-4 minutes per side, until golden brown and cooked through. Add more oil to the pan if necessary.
Transfer the cooked fillets to a plate lined with paper towels to drain any excess oil.
Serve warm with a side of lemon wedges and steamed vegetables or a light salad.
Nutrition Facts
Calories |
1513 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.6 g | 78% | |
| Saturated Fat | 10.3 g | 52% | |
| Polyunsaturated Fat | 5.9 g | ||
| Cholesterol | 448 mg | 149% | |
| Sodium | 498 mg | 22% | |
| Total Carbohydrate | 133.9 g | 49% | |
| Dietary Fiber | 6.9 g | 25% | |
| Total Sugars | 5.2 g | ||
| Protein | 109.9 g | 220% | |
| Vitamin D | 12.9 mcg | 65% | |
| Calcium | 155 mg | 12% | |
| Iron | 8.2 mg | 46% | |
| Potassium | 1945 mg | 41% | |
*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.
