Heart-Healthy Pescado Empanizado
Elevate your seafood game with this flavorful and nutritious Heart-Healthy Pescado Empanizado recipe—a wholesome twist on a classic favorite! Featuring tender tilapia fillets coated in a crisp layer of whole wheat breadcrumbs infused with zesty lemon, smoky paprika, and aromatic garlic powder, this dish is as satisfying as it is guilt-free. Soaked in low-fat buttermilk for added tenderness and baked to golden perfection with a light olive oil spray, this health-conscious recipe reduces unnecessary fats without compromising on taste. Ready in just 40 minutes and garnished with fresh parsley and a squeeze of lemon, it’s perfect for a nutritious weeknight dinner or a clean-eating meal prep option. Serve it up with your favorite veggie side for a complete, heart-smart dining experience!
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Ingredients
- 4 pieces Tilapia fillets
- 1 cup Whole wheat breadcrumbs
- 1 cup Low-fat buttermilk
- 1 teaspoon Lemon zest
- 1 teaspoon Paprika
- 1 teaspoon Garlic powder
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 as needed Olive oil spray
- 2 tablespoons Fresh parsley
- 4 pieces Lemon wedges
Directions
Step 1
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Step 2
Place the buttermilk in a shallow dish. Add the tilapia fillets to the buttermilk and let them soak for about 5 minutes to tenderize the fish.
Step 3
In another shallow dish, combine the whole wheat breadcrumbs, lemon zest, paprika, garlic powder, salt, and black pepper. Stir well to ensure all the spices are evenly distributed throughout the breadcrumbs.
Step 4
Remove a fillet from the buttermilk, allowing any excess to drip off, and dredge it in the breadcrumb mixture, pressing gently to ensure it adheres on all sides. Repeat with the remaining fillets.
Step 5
Place the breaded fillets on the prepared baking sheet, making sure they're not touching each other. Lightly spray the tops of the fish with olive oil spray to promote browning and crispiness.
Step 6
Bake the fish in the preheated oven for 20-25 minutes, or until the breadcrumbs are golden and the fish is cooked through and flakes easily with a fork.
Step 7
Garnish the baked fish with freshly chopped parsley and serve with lemon wedges. Enjoy your heart-healthy dish immediately.
Nutrition Facts
| Serving size | (815.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1085.6 |
| Total Fat 19.7g | 0% |
| Saturated Fat 6.7g | 0% |
| Cholesterol 238.0mg | 0% |
| Sodium 2469.3mg | 0% |
| Total Carbohydrate 98.9g | 0% |
| Dietary Fiber 14.5g | 0% |
| Total Sugars 17.1g | |
| Protein 129.2g | 0% |
| Vitamin D 127.0IU | 0% |
| Calcium 442.9mg | 0% |
| Iron 9.6mg | 0% |
| Potassium 2390.3mg | 0% |
Source of Calories