Weight Watcher Oven Fried Fish
Crispy, golden, and guilt-free, this Weight Watcher Oven Fried Fish recipe takes weeknight dinners to the next level with its healthier spin on classic fried fish. Featuring tender white fish fillets coated in a savory blend of whole wheat panko breadcrumbs, Parmesan cheese, and aromatic spices like paprika and garlic powder, this dish delivers big flavor without the extra calories. Baked to perfection at 400°F, the fish comes out deliciously crunchy on the outside while staying flaky and moist on the inside. With just 15 minutes of prep and 20 minutes of cooking time, this oven-baked fish is a quick, easy, and diet-friendly option for busy nights. Serve it hot with fresh lemon wedges for a zesty finish that complements every bite. Perfect for those on Weight Watchers or anyone looking for a healthier way to enjoy crispy fish, this recipe is sure to become a household favorite!
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Recipe Information
Ingredients
- 4 pieces (about 4-6 ounces each) White fish fillets (such as cod, tilapia, or haddock)
- 1 cup Panko breadcrumbs (whole wheat, if available)
- 3 tablespoons Parmesan cheese (grated)
- 1 teaspoon Paprika
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Onion powder
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 large Egg whites
- 1 as needed Cooking spray (olive oil or avocado oil)
- 4 pieces Lemon wedges (for serving)
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or aluminum foil. Lightly spray the surface with cooking spray to prevent sticking.
Pat dry the fish fillets with paper towels to remove excess moisture. This will help the coating stick better.
In a shallow bowl, combine the panko breadcrumbs, Parmesan cheese, paprika, garlic powder, onion powder, salt, and black pepper. Mix well to ensure even distribution of all seasonings.
In a separate shallow bowl, whisk the egg whites until frothy.
Dip each fish fillet into the egg whites, coating both sides evenly. Allow any excess to drip off.
Next, press the fish fillets into the breadcrumb mixture, coating both sides and gently pressing to adhere the crumbs to the fish.
Place the breaded fish fillets on the prepared baking sheet, leaving space between each piece to ensure even cooking.
Lightly spray the tops of the fish with cooking spray for added crispiness.
Bake in the preheated oven for 18-20 minutes, or until the fish is cooked through and the coating is golden brown. Cooking time may vary depending on the thickness of the fillets.
Remove from the oven and let the fish rest for a minute. Serve hot with lemon wedges on the side for an added burst of freshness.
Nutrition Facts
Calories |
286 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.2 g | 5% | |
| Saturated Fat | 1.1 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 73 mg | 24% | |
| Sodium | 616 mg | 27% | |
| Total Carbohydrate | 30.2 g | 11% | |
| Dietary Fiber | 5.9 g | 21% | |
| Total Sugars | 5.9 g | ||
| Protein | 35.6 g | 71% | |
| Vitamin D | 7.1 mcg | 36% | |
| Calcium | 131 mg | 10% | |
| Iron | 1.4 mg | 8% | |
| Potassium | 758 mg | 16% | |
*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.
