Heart-Healthy Breaded Fried Fish
Enjoy a guilt-free twist on a classic favorite with this Heart-Healthy Breaded Fried Fish recipe. Perfectly golden and crisp, these fish fillets use whole wheat breadcrumbs, ground flaxseed, and a zesty blend of spices like paprika, garlic powder, and lemon zest to create a nutritious yet delicious coating. The secret? A light pan-sear in heart-smart olive oil followed by a quick bake in the oven, keeping it lower in fat without sacrificing flavor. With no deep-frying involved, this dish is a wholesome option for seafood lovers looking to maintain a balanced diet. Serve with fresh lemon wedges for a bright finish, and pair it with a side of roasted veggies or a crisp salad for a complete meal. Ready in just 30 minutes, it’s a quick and easy dinner idea that’s as good for your heart as it is for your taste buds!
Try SnapCalorie's FREE AI assisted nutrition tracking free in the App store or on Android.
Scan with your phone to download!
Ingredients
- 4 fillets skinless, boneless firm white fish fillets (such as cod or haddock)
- 1 cup whole wheat breadcrumbs
- 2 tablespoons ground flaxseed
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon lemon zest
- 0.5 teaspoon black pepper
- 2 large egg whites
- 1 tablespoon low-sodium soy sauce
- 2 tablespoons olive oil
- 4 lemon wedges
Directions
Step 1
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or a silicone mat.
Step 2
Rinse the fish fillets under cold water and pat them dry with paper towels.
Step 3
In a shallow dish, combine whole wheat breadcrumbs, ground flaxseed, paprika, garlic powder, onion powder, lemon zest, and black pepper. Set aside.
Step 4
In another shallow dish, whisk egg whites with the low-sodium soy sauce until well combined.
Step 5
Dip each fish fillet into the egg white mixture, ensuring both sides are coated.
Step 6
Press the fish into the breadcrumb mixture, coating both sides evenly. Shake off any excess.
Step 7
Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat. Gently place two of the fillets in the pan and cook for about 2-3 minutes per side or until the breadcrumbs are golden brown. Repeat with the remaining oil and fish fillets.
Step 8
Transfer the browned fish fillets to the prepared baking sheet and bake in the preheated oven for an additional 5-7 minutes, until the fish is cooked through and flakes easily with a fork.
Step 9
Serve the heart-healthy breaded fried fish immediately with lemon wedges on the side.
Nutrition Facts
| Serving size | (885.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1338.3 |
| Total Fat 44.6g | 0% |
| Saturated Fat 6.8g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 258mg | 0% |
| Sodium 1743.8mg | 0% |
| Total Carbohydrate 95.2g | 0% |
| Dietary Fiber 18.5g | 0% |
| Total Sugars 5.5g | |
| Protein 136.9g | 0% |
| Vitamin D 1200IU | 0% |
| Calcium 222.7mg | 0% |
| Iron 10.3mg | 0% |
| Potassium 2487.2mg | 0% |
Source of Calories