Heart-Healthy Crispy Breaded Fish Fillets
Crispy, flavorful, and perfect for a healthy lifestyle, these Heart-Healthy Crispy Breaded Fish Fillets are a guilt-free way to enjoy a seafood classic. Coated in a nutritious blend of whole wheat breadcrumbs, ground flaxseed, and zesty lemon, these oven-baked fillets deliver crunch without the heaviness of frying. Infused with aromatic spices like garlic powder, onion powder, and paprika, each bite bursts with savory goodness. This quick and easy recipe, ready in just 30 minutes, uses lean fish like tilapia or cod, making it a fantastic source of protein while staying low in saturated fat. With a golden finish courtesy of an olive oil spritz, these fillets pair beautifully with fresh lemon wedges for a bright, satisfying meal that's as nourishing as it is delicious. Perfect for busy weeknights or impressing dinner guests, this dish is a must-try for anyone seeking healthy yet indulgent seafood recipes.
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Ingredients
- 4 fillets skinless fish fillets (such as tilapia or cod)
- 1 cup whole wheat breadcrumbs
- 2 tablespoons ground flaxseed
- 1 teaspoon lemon zest
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon paprika
- 0.25 teaspoon black pepper
- 0.5 teaspoon salt
- 2 large egg whites
- 0 olive oil cooking spray
- 1 whole lemon lemon wedges
Directions
Step 1
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Step 2
In a shallow dish, combine the whole wheat breadcrumbs, ground flaxseed, lemon zest, garlic powder, onion powder, paprika, black pepper, and salt.
Step 3
In another shallow dish, lightly beat the egg whites until slightly frothy.
Step 4
Pat the fish fillets dry with paper towels and dip each fillet into the beaten egg whites, ensuring they are completely covered.
Step 5
Press the egg-coated fillets into the breadcrumb mixture, turning to coat both sides evenly. Press gently to ensure the breadcrumbs stick well.
Step 6
Place the breaded fish fillets on the prepared baking sheet. Lightly spray the top of each fillet with olive oil cooking spray.
Step 7
Bake in the preheated oven for about 12-15 minutes or until the fillets are golden brown and the fish flakes easily with a fork.
Step 8
Remove from the oven and let them cool for a few minutes. Serve warm with lemon wedges on the side.
Nutrition Facts
| Serving size | (745.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 983.8 |
| Total Fat 18.2g | 0% |
| Saturated Fat 3.4g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 200mg | 0% |
| Sodium 2322.2mg | 0% |
| Total Carbohydrate 99.3g | 0% |
| Dietary Fiber 20.0g | 0% |
| Total Sugars 7.4g | |
| Protein 109.9g | 0% |
| Vitamin D 616IU | 0% |
| Calcium 215.5mg | 0% |
| Iron 9.0mg | 0% |
| Potassium 2270.6mg | 0% |
Source of Calories