Heart-Healthy Crispy Fish in Breadcrumbs

Elevate your seafood dinner with this "Heart-Healthy Crispy Fish in Breadcrumbs," a wholesome twist on a classic favorite. Featuring delicate white fish fillets like cod or tilapia, this recipe achieves a perfectly golden, crunchy coating using whole wheat breadcrumbs and oat flour for a fiber-rich upgrade. Flavored with zesty lemon, garlic powder, and paprika, each bite is bursting with savory goodness. Instead of frying, the fillets are oven-baked with a light misting of olive oil spray, keeping the meal low in saturated fat and packed with nutrients. Ready in just 35 minutes, this dish is as easy to prepare as it is satisfying. Serve alongside steamed vegetables or a crisp green salad for a balanced, heart-friendly dinner that doesn’t skimp on flavor or texture. Perfect for healthy living and busy weeknights!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces white fish fillets (such as cod or tilapia)
• 1 cup whole wheat breadcrumbs
• 0.5 cup oat flour
• 3 large egg whites
• 1 can olive oil cooking spray
• 1 teaspoon lemon zest
• 0.5 teaspoon ground black pepper
• 0.25 teaspoon salt
• 0.5 teaspoon garlic powder
• 0.5 teaspoon paprika

Directions

Step 1

Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.

Step 2

Rinse the fish fillets under cold water and pat them dry with paper towels.

Step 3

In a shallow dish, combine the whole wheat breadcrumbs, lemon zest, ground black pepper, salt, garlic powder, and paprika. Stir well to mix the ingredients thoroughly.

Step 4

In another shallow dish, beat the egg whites until frothy.

Step 5

Place the oat flour in a third shallow dish.

Step 6

Coat each fish fillet lightly in oat flour, then dip it into the egg whites, letting any excess drip off. Finally, dredge the fillet in the breadcrumb mixture, pressing gently to adhere. Place the coated fillet on the prepared baking sheet.

Step 7

Repeat the coating process with the remaining fillets.

Step 8

Lightly spray the top of the breaded fillets with the olive oil cooking spray to encourage browning during baking.

Step 9

Bake the fish in the preheated oven for 18-20 minutes or until the fillets are cooked through and the breadcrumb coating is golden brown and crispy. The internal temperature of the fish should reach 145°F (63°C).

Step 10

Serve immediately with a side of steamed vegetables or a green salad for a complete heart-healthy meal.

Nutrition Facts

Serving size	(872.3g)

Amount per serving	% Daily Value*
Calories	1110.6

Total Fat 16.3g	0%
Saturated Fat 3.4g	0%
Polyunsaturated Fat 0g
Cholesterol 240mg	0%
Sodium 1797.5mg	0%
Total Carbohydrate 115.7g	0%
Dietary Fiber 16.2g	0%
Total Sugars 4.9g
Protein 121.9g	0%

Vitamin D 800IU	0%
Calcium 207.4mg	0%
Iron 10.7mg	0%
Potassium 1911.8mg	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: 13.4%

Protein: 44.4%

Carbs: 42.2%