Heart-Healthy Crispy Breaded Fish

Savor the perfect balance of flavor, texture, and health with this Heart-Healthy Crispy Breaded Fish recipe, a guilt-free alternative to traditional fried fish. Featuring tender white fish fillets coated in a golden crust of whole wheat breadcrumbs, Parmesan cheese, and aromatic herbs like oregano and thyme, this dish is elevated with a hint of zesty lemon and garlic for irresistible flavor. Baked to crispy perfection in the oven and lightly drizzled with heart-healthy olive oil, this recipe skips the deep fryer while delivering deliciously crunchy results. Ideal for a quick weeknight dinner, this 35-minute dish pairs beautifully with roasted veggies or a fresh salad, and the accompanying lemon wedges add a refreshing finishing touch. Perfect for those seeking a wholesome, low-fat protein option that doesn't skimp on taste.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces firm white fish fillets (such as cod or tilapia)
• 1 cup whole wheat breadcrumbs
• 0.25 cup finely grated Parmesan cheese
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 0.5 teaspoon garlic powder
• 0.25 teaspoon black pepper
• 1 teaspoon lemon zest
• 2 units egg whites
• 2 tablespoons unsweetened almond milk
• 1 tablespoon olive oil
• 0.5 teaspoon salt
• 0 cooking spray
• 4 pieces lemon wedges

Directions

Step 1

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly spray it with cooking spray.

Step 2

In a shallow bowl, mix the whole wheat breadcrumbs, Parmesan cheese, oregano, thyme, garlic powder, black pepper, lemon zest, and salt.

Step 3

In another shallow bowl, whisk together the egg whites and almond milk until well combined.

Step 4

Pat the fish fillets dry with paper towels, then dip each fillet into the egg white mixture, ensuring it is fully coated.

Step 5

Transfer the fillet to the breadcrumb mixture, pressing down gently so the breadcrumbs adhere to the fish. Flip and ensure both sides are well coated.

Step 6

Place the breaded fillets on the prepared baking sheet and drizzle a light layer of olive oil over the top.

Step 7

Bake in the preheated oven for 15-20 minutes until the fish is cooked through and the coating is golden and crisp.

Step 8

Remove from the oven and let it rest for a couple of minutes before serving.

Step 9

Serve each fillet with a lemon wedge for squeezing over the top.

Nutrition Facts

Serving size	(672.7g)

Amount per serving	% Daily Value*
Calories	959.4

Total Fat 25.1g	0%
Saturated Fat 4.5g	0%
Polyunsaturated Fat 1.4g
Cholesterol 201.2mg	0%
Sodium 2370.3mg	0%
Total Carbohydrate 87.2g	0%
Dietary Fiber 14.0g	0%
Total Sugars 5.2g
Protein 96.2g	0%

Vitamin D 811.0IU	0%
Calcium 226.4mg	0%
Iron 9.2mg	0%
Potassium 1708.6mg	0%

*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.

Source of Calories

Fat: 23.5%

Protein: 40.1%

Carbs: 36.4%