Heart-Healthy Crispy Breaded Haddock

Elevate your seafood game with this *Heart-Healthy Crispy Breaded Haddock*! This wholesome recipe pairs nutrient-rich ingredients with bold flavors for a satisfying meal that’s as nutritious as it is delicious. Tender haddock fillets are coated in a crunchy, golden crust made from whole wheat breadcrumbs, ground flaxseed, vibrant lemon zest, and fresh parsley, offering a boost of fiber and omega-3s. Seasoned with aromatic garlic, onion, and paprika, this baked dish skips the deep-frying in favor of a heart-friendly olive oil drizzle, ensuring maximum crispiness with minimal fat. Quick to prepare in just 35 minutes, this recipe is perfect for weeknight dinners or a light, sophisticated lunch. Serve with zesty lemon wedges for a bright, citrusy finish that complements the flaky fish perfectly!

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces haddock fillets
• 1 cup whole wheat breadcrumbs
• 0.25 cup ground flaxseed
• 1 tablespoon lemon zest
• 2 tablespoons fresh parsley, chopped
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 0.5 teaspoon paprika
• 0.5 teaspoon black pepper
• 3 tablespoons low-sodium soy sauce
• 2 tablespoons olive oil
• 1 as needed non-stick cooking spray
• 1 whole lemon, cut into wedges

Directions

Step 1

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

Step 2

In a shallow dish, combine whole wheat breadcrumbs, ground flaxseed, lemon zest, chopped parsley, garlic powder, onion powder, paprika, and black pepper. Mix well to distribute the spices evenly.

Step 3

In a separate shallow dish, pour low-sodium soy sauce.

Step 4

Dip each haddock fillet into the soy sauce, ensuring both sides are lightly coated.

Step 5

Transfer the soy-sauced fillets into the breadcrumb mixture, pressing lightly to ensure the breadcrumbs adhere evenly to both sides of the fish.

Step 6

Place the breaded haddock fillets onto the prepared baking sheet. Drizzle the top of each fillet with about half a tablespoon of olive oil to help them turn crispy and golden brown during baking.

Step 7

Bake in the preheated oven for 15-20 minutes, or until the fish is cooked through and the crust is golden and crispy. The fish should flake easily with a fork when done.

Step 8

Remove from the oven and let it cool slightly. Serve immediately with lemon wedges on the side for a fresh burst of flavor.

Nutrition Facts

Serving size	(633.6g)

Amount per serving	% Daily Value*
Calories	1192.5

Total Fat 44.1g	0%
Saturated Fat 7.0g	0%
Polyunsaturated Fat 2.7g
Cholesterol 228mg	0%
Sodium 2585.8mg	0%
Total Carbohydrate 95.4g	0%
Dietary Fiber 18.6g	0%
Total Sugars 4.5g
Protein 108.4g	0%

Vitamin D 800IU	0%
Calcium 215.8mg	0%
Iron 10.5mg	0%
Potassium 1761.6mg	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: 32.7%

Protein: 35.8%

Carbs: 31.5%