Heart-Healthy Crumbed Fish Fillet
Elevate your seafood nights with this Heart-Healthy Crumbed Fish Fillet recipe—a lighter, nutrient-packed spin on classic crumbed fish that doesn't skimp on flavor. Succulent white fish fillets like cod or haddock are coated in a crispy crust made from whole wheat breadcrumbs, grated Parmesan, fresh parsley, and zesty lemon for a vibrant twist. Using egg whites instead of traditional coatings keeps this dish lower in fat, while a quick bake at 400°F achieves golden, crispy perfection without frying. With just 15 minutes of prep, this wholesome recipe is perfect for busy weeknights and pairs beautifully with a fresh side salad or roasted vegetables. Serve with lemon wedges for that final burst of bright citrus flavor. Healthy, quick, and satisfying, this baked crumbed fish fillet is a must-try for a heart-conscious, delicious dinner option!
Try SnapCalorie's FREE AI assisted nutrition tracking free in the App store or on Android.
Scan with your phone to download!
Ingredients
- 4 pieces firm white fish fillets (such as cod or haddock)
- 1 cup whole wheat bread crumbs
- 2 tablespoons parmesan cheese, grated
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon lemon zest
- 2 large egg whites
- 0 olive oil spray
- 4 pieces lemon wedges
- 0 to taste black pepper, freshly ground
- 0 pinch salt
Directions
Step 1
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Step 2
In a shallow bowl, combine the whole wheat bread crumbs, grated Parmesan cheese, chopped parsley, lemon zest, a pinch of salt, and freshly ground black pepper. Mix well.
Step 3
In another shallow bowl, whisk the egg whites until frothy.
Step 4
Pat the fish fillets dry with paper towels. Dip each fillet first into the egg whites to coat thoroughly, then press into the crumb mixture, ensuring an even coat on all sides.
Step 5
Place the crumbed fish fillets onto the prepared baking sheet. Lightly spray the tops with olive oil spray to help them crisp up during baking.
Step 6
Bake in the preheated oven for 12-15 minutes, or until the fish is cooked through and the crumb topping is golden brown and crispy. The fish should flake easily with a fork.
Step 7
Serve immediately, garnished with fresh lemon wedges for squeezing over the top just before eating.
Nutrition Facts
| Serving size | (743.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1218.5 |
| Total Fat 18.2g | 0% |
| Saturated Fat 4.8g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 182mg | 0% |
| Sodium 2239.5mg | 0% |
| Total Carbohydrate 165.3g | 0% |
| Dietary Fiber 17.6g | 0% |
| Total Sugars 17.3g | |
| Protein 115.4g | 0% |
| Vitamin D 800IU | 0% |
| Calcium 352.5mg | 0% |
| Iron 9.9mg | 0% |
| Potassium 1821.7mg | 0% |
Source of Calories