Heart-Healthy Crispy Fried Fish Fillets

Indulge in a guilt-free seafood delight with these Heart-Healthy Crispy Fried Fish Fillets, a nutritious twist on a classic favorite. Perfectly baked instead of fried, these fillets achieve their golden, crunchy coating with heart-smart whole wheat flour, panko breadcrumbs, and a touch of fragrant lemon zest. Enhanced with smoked paprika, garlic powder, and ground black pepper, every bite is packed with flavor while keeping sodium and unhealthy fats to a minimum. A spritz of olive oil spray ensures the ideal crispiness without excess oil, making this dish a great choice for those seeking a lighter, healthier option. Ready in just 30 minutes, these fish fillets are perfectly paired with a fresh salad or steamed vegetables for a balanced, nourishing meal that doesn’t compromise on taste or texture. Perfect for busy weeknights or weekend gatherings, this baked fish recipe is a must-try for health-conscious seafood lovers!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 pieces skinless fish fillets (such as cod or tilapia)
• 0.5 cup whole wheat flour
• 1 teaspoon smoked paprika
• 0.5 teaspoon ground black pepper
• 0.5 teaspoon garlic powder
• 2 large egg whites
• 2 tablespoons unsweetened almond milk
• 0.75 cup panko breadcrumbs
• 1 teaspoon lemon zest
• 0 olive oil spray
• 0.5 teaspoon salt

Directions

Step 1

Preheat the oven to 400°F (200°C). Place a wire rack on a baking sheet and set aside.

Step 2

Pat the fish fillets dry with paper towels. Season lightly with salt and pepper on both sides.

Step 3

Set up a breading station with three shallow dishes. In the first dish, mix the whole wheat flour, smoked paprika, ground black pepper, garlic powder, and salt.

Step 4

In the second dish, beat the egg whites and almond milk together until slightly frothy.

Step 5

In the third dish, combine the panko breadcrumbs and lemon zest.

Step 6

Dredge each fish fillet in the flour mixture, ensuring an even coat and shaking off any excess.

Step 7

Dip the floured fillet into the egg white mixture, allowing any excess to drip off.

Step 8

Press the fillet into the panko mixture, ensuring a comprehensive coat of breadcrumbs.

Step 9

Place each coated fillet on the prepared wire rack. Lightly spray the top of the fillets with olive oil to promote crispiness.

Step 10

Bake in the preheated oven for 12-15 minutes, or until the fillets are golden brown and crispy, and the internal temperature of the fish reaches 145°F (63°C).

Step 11

Remove from the oven and let the fillets rest for a minute before serving.

Step 12

Serve with lemon wedges and a side salad for a complete heart-healthy meal.

Nutrition Facts

Serving size	(604.3g)

Amount per serving	% Daily Value*
Calories	736.4

Total Fat 6.2g	0%
Saturated Fat 0.7g	0%
Polyunsaturated Fat 0.1g
Cholesterol 172mg	0%
Sodium 1792.4mg	0%
Total Carbohydrate 78.5g	0%
Dietary Fiber 10.3g	0%
Total Sugars 3.8g
Protein 93.3g	0%

Vitamin D 811.0IU	0%
Calcium 153.3mg	0%
Iron 6.2mg	0%
Potassium 1646.7mg	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: 7.5%

Protein: 50.2%

Carbs: 42.3%