High Protein Crispy Breaded Fish Fillets
Elevate your dinner game with these High Protein Crispy Breaded Fish Fillets—an irresistibly crunchy, oven-baked recipe that packs a protein punch! Featuring flaky white fish fillets like tilapia, cod, or haddock, these fillets are coated in an innovative blend of whey protein powder, panko breadcrumbs, and parmesan cheese for a uniquely nutritious yet satisfying crust. Enhanced with a zesty touch of lemon and aromatic seasonings like garlic and parsley, this dish is a flavor-packed, health-conscious alternative to traditional fried fish. Ready in just 35 minutes, these fillets are easy to prepare and perfect for busy weeknights or impressing guests. Serve them fresh out of the oven with lemon wedges for a tangy finish, and enjoy a wholesome meal that pairs beautifully with a crisp salad or roasted veggies. Whether you're meal-prepping or treating the family, this high-protein oven-baked fish is sure to become a new favorite!
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Ingredients
- 4 fillets white fish fillets (tilapia, cod, or haddock)
- 2 large eggs
- 0.5 cup whey protein powder
- 1 cup panko breadcrumbs
- 0.5 cup parmesan cheese, grated
- 1 tablespoon lemon zest
- 1 teaspoon dried parsley
- 1 teaspoon garlic powder
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 0 olive oil spray
- 4 pieces lemon wedges
Directions
Step 1
Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
Step 2
Pat the fish fillets dry with paper towels and season them lightly with salt and pepper on both sides.
Step 3
In a shallow bowl, beat the eggs and set aside.
Step 4
In another bowl, combine the whey protein powder, panko breadcrumbs, parmesan cheese, lemon zest, dried parsley, garlic powder, salt, and black pepper.
Step 5
Dip each fish fillet into the beaten eggs, ensuring it's completely coated.
Step 6
Next, dredge the egg-coated fillets in the breadcrumb mixture, pressing gently to ensure the mixture adheres well.
Step 7
Place the breaded fish fillets onto the prepared baking sheet. Ensure they are spaced evenly and not touching.
Step 8
Lightly spray the tops of the fish fillets with olive oil spray to promote even crisping.
Step 9
Bake in the preheated oven for 12-15 minutes, or until the fish is cooked through and the coating is golden brown and crispy. The fish should flake easily with a fork.
Step 10
Serve the crispy fish fillets immediately with lemon wedges on the side for squeezing over the top.
Nutrition Facts
| Serving size | (696.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1129.4 |
| Total Fat 29.7g | 0% |
| Saturated Fat 12.9g | 0% |
| Cholesterol 642mg | 0% |
| Sodium 2684.7mg | 0% |
| Total Carbohydrate 53.2g | 0% |
| Dietary Fiber 4.3g | 0% |
| Total Sugars 6.8g | |
| Protein 164.6g | 0% |
| Vitamin D 882IU | 0% |
| Calcium 834.4mg | 0% |
| Iron 5.9mg | 0% |
| Potassium 1753.1mg | 0% |
Source of Calories