Heart-Healthy Classic Fried White Fish
Transform your weeknight dinner with this irresistible Heart-Healthy Classic Fried White Fish — a guilt-free twist on a beloved comfort food! This recipe swaps traditional frying methods for a lighter approach, using a nutritious coating of whole wheat flour, rolled oats, and breadcrumbs seasoned with garlic powder, paprika, and black pepper. The fillets are pan-fried in heart-healthy olive oil until golden and crispy, then finished with a bright squeeze of fresh lemon juice to enhance their delicate flavor. Perfect for those seeking a wholesome, omega-3-rich dish without compromising on crunch or taste, this meal is ready in just 35 minutes and pairs beautifully with steamed vegetables or a refreshing side salad. Ideal for health-conscious cooks, this recipe is both nourishing and satisfying! Keywords: heart-healthy white fish, crispy fish recipe, easy pan-fried fish, oat-crusted fish, healthy comfort food.
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Ingredients
- 4 pieces skinless white fish fillets (such as cod or haddock)
- 0.5 cup whole wheat flour
- 2 units egg whites
- 0.25 cup low-fat buttermilk
- 1 cup old-fashioned rolled oats
- 0.5 cup breadcrumbs
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 4 tablespoons olive oil
- 1 unit fresh lemon
Directions
Step 1
Preheat your oven to 200°F (93°C) to keep the fish warm after frying.
Step 2
Rinse the fish fillets under cold water and pat them dry with paper towels. Set aside.
Step 3
In a shallow dish, add whole wheat flour.
Step 4
In another bowl, whisk together the egg whites and low-fat buttermilk until well combined.
Step 5
In a food processor, pulse the rolled oats until they reach a coarse breadcrumb consistency. Transfer to a third bowl and combine with the regular breadcrumbs, garlic powder, paprika, black pepper, and salt.
Step 6
Dredge each fillet in the flour, shaking off the excess. Then, dip it into the egg and buttermilk mixture, allowing excess to drip off. Finally, coat the fish in the oat and breadcrumb mixture, pressing gently to ensure an even coating on all sides.
Step 7
In a large non-stick skillet, heat 2 tablespoons of olive oil over medium-high heat.
Step 8
Add two fillets to the skillet and cook for 3-4 minutes on each side, or until golden brown and cooked through. Transfer cooked fillets to a baking sheet lined with a wire rack and keep warm in the oven while you repeat with the remaining fillets, adding more olive oil as needed.
Step 9
Once all fillets are cooked, remove them from the oven.
Step 10
Serve the fish hot with a squeeze of fresh lemon juice on top.
Nutrition Facts
| Serving size | (843.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1637.7 |
| Total Fat 69.8g | 0% |
| Saturated Fat 11.3g | 0% |
| Polyunsaturated Fat 5.3g | |
| Cholesterol 202.5mg | 0% |
| Sodium 2449.8mg | 0% |
| Total Carbohydrate 153.1g | 0% |
| Dietary Fiber 20.2g | 0% |
| Total Sugars 11.3g | |
| Protein 108.1g | 0% |
| Vitamin D 831.8IU | 0% |
| Calcium 273.4mg | 0% |
| Iron 10.7mg | 0% |
| Potassium 2116.1mg | 0% |
Source of Calories