Heart-Healthy Crispy Fried Fish Pieces
Indulge in the guilt-free delight of our Heart-Healthy Crispy Fried Fish Pieces, a flavorful and nutritious twist on a comfort food favorite. This recipe combines tender bites of cod or tilapia with a wholesome coating made from whole grain breadcrumbs and nutrient-rich ground flaxseed, perfectly seasoned with garlic powder, paprika, and a hint of pepper. Air-fried to golden perfection with just a touch of heart-smart extra virgin olive oil, these fish pieces achieve a mouthwatering crunch without the need for deep frying. Ready in just 35 minutes, this quick and easy dish is ideal for busy weeknights or as a crowd-pleasing appetizer. Serve with a squeeze of fresh lemon for a zesty finish that elevates the flavor. Perfect for health-conscious home cooks, this recipe is packed with omega-3s, fiber, and bold taste—proof that healthy eating can be both satisfying and delicious!
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Ingredients
- 400 grams Firm white fish fillets (such as cod or tilapia)
- 1 cup Whole grain breadcrumbs
- 2 tablespoons Ground flaxseed
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Paprika
- 0.5 teaspoon Freshly ground black pepper
- 0.5 teaspoon Salt
- 2 whole Egg whites
- 1 whole Lemon wedges
- 2 tablespoons Extra virgin olive oil
Directions
Step 1
Preheat your air fryer to 200°C (390°F) for 5 minutes.
Step 2
Rinse the fish fillets under cold water and pat them dry with paper towels. Cut the fish into bite-sized pieces, roughly 2 inches in size.
Step 3
In a medium mixing bowl, combine the whole grain breadcrumbs, ground flaxseed, garlic powder, onion powder, paprika, black pepper, and salt. Mix well to combine all the spices with the breadcrumbs.
Step 4
In another bowl, lightly beat the egg whites until frothy.
Step 5
Dip each piece of fish into the egg whites, ensuring each piece is fully coated, then roll it in the breadcrumb mixture. Press the breadcrumbs onto the fish pieces to ensure they adhere properly.
Step 6
Lightly spray or brush each fish piece with the extra virgin olive oil. This will help them crisp up nicely in the air fryer.
Step 7
Place the coated fish pieces in the air fryer basket in a single layer, ensuring they do not overlap. Depending on the size of your air fryer, you may need to cook the fish in batches.
Step 8
Cook the fish for 10 minutes at 200°C (390°F), flipping halfway through, until golden brown and crispy on the outside.
Step 9
Once cooked, remove the fish pieces from the air fryer and place them on a paper towel-lined plate to remove any excess oil.
Step 10
Serve the crispy fried fish pieces immediately with lemon wedges on the side. Squeeze lemon juice over the fish for added flavor if desired.
Nutrition Facts
| Serving size | (805.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1281.1 |
| Total Fat 45.9g | 0% |
| Saturated Fat 7.0g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 200mg | 0% |
| Sodium 2538.7mg | 0% |
| Total Carbohydrate 119.6g | 0% |
| Dietary Fiber 23.3g | 0% |
| Total Sugars 13.4g | |
| Protein 102.9g | 0% |
| Vitamin D 800IU | 0% |
| Calcium 236.4mg | 0% |
| Iron 11.2mg | 0% |
| Potassium 1891.0mg | 0% |
Source of Calories