Heart-Healthy Crispy Fried Hake Fish
Delight in the guilt-free indulgence of Heart-Healthy Crispy Fried Hake Fish, a baked twist on the classic fried favorite that’s as nutritious as it is delicious. This recipe transforms tender hake fillets into a golden-crisp delight thanks to a wholesome coating of whole wheat panko breadcrumbs and ground oats, lightly seasoned with garlic, paprika, and a dash of salt substitute. Marinated in zesty lemon juice and olive oil, then baked to perfection, this dish avoids deep frying while retaining all the crunch and flavor you crave. Low in saturated fat and packed with heart-smart ingredients, it’s a quick and easy dinner option you can feel good about. Serve it with a fresh parsley garnish for a vibrant touch, and pair it with roasted veggies or a side salad for a balanced, satisfying meal.
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Ingredients
- 4 pieces Hake fillets
- 2 tablespoons Lemon juice
- 2 tablespoons Olive oil
- 1 cup Whole wheat panko breadcrumbs
- 0.5 cup Rolled oats
- 1 teaspoon Garlic powder
- 1 teaspoon Paprika
- 0.5 teaspoon Ground black pepper
- 0.5 teaspoon Salt substitute
- 1 tablespoon Dijon mustard
- 2 large Egg whites
- 2 tablespoons Fresh parsley
- 0 Non-stick cooking spray
Directions
Step 1
Preheat oven to 425°F (220°C) and line a baking sheet with parchment paper.
Step 2
In a shallow bowl, mix lemon juice and olive oil. Brush the mixture over the hake fillets. Set aside and allow it to marinate while you prepare the coating.
Step 3
In a food processor, pulse rolled oats until they reach a coarse texture similar to breadcrumbs. Transfer to a mixing bowl.
Step 4
Add whole wheat panko breadcrumbs, garlic powder, paprika, ground black pepper, and salt substitute to the oats. Stir to combine evenly.
Step 5
In a separate bowl, whisk together Dijon mustard and egg whites until frothy.
Step 6
Dip each hake fillet in the egg mixture, allowing excess to drip off, then coat with the breadcrumb mixture. Ensure each fillet is evenly covered.
Step 7
Place the fillets on the prepared baking sheet and lightly spray with non-stick cooking spray to enhance crispiness.
Step 8
Bake in the preheated oven for 20 minutes or until the fish is cooked through and the crust is golden crisp. An internal temperature of at least 145°F (63°C) should be reached.
Step 9
Garnish with chopped fresh parsley and serve immediately.
Nutrition Facts
| Serving size | (1268.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1801.9 |
| Total Fat 52.8g | 0% |
| Saturated Fat 8.6g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 476mg | 0% |
| Sodium 1836.0mg | 0% |
| Total Carbohydrate 123.2g | 0% |
| Dietary Fiber 18.0g | 0% |
| Total Sugars 5.6g | |
| Protein 212.1g | 0% |
| Vitamin D 1904IU | 0% |
| Calcium 325.0mg | 0% |
| Iron 14.2mg | 0% |
| Potassium 5373.3mg | 0% |
Source of Calories