Low Fat Breaded Fried Fish
Craving crispy, golden fish without the guilt? This recipe for Low Fat Breaded Fried Fish delivers all the satisfying crunch of a traditional fried dish but with a healthier twist. Featuring tender white fish fillets coated in a flavorful blend of whole wheat breadcrumbs, garlic powder, and zesty lemon, this dish is baked to perfection, eliminating the need for deep frying. A light coating of low-fat buttermilk and egg whites ensures the breadcrumbs adhere beautifully while keeping the recipe low in fat. Perfect for a quick and wholesome dinner, this easy-to-make meal is ready in just 35 minutes, making it ideal for busy weeknights. Serve with fresh lemon wedges for a bright, zesty finish that complements every bite. Whether you're looking for a family-friendly meal or a healthier take on fried fish, this baked alternative is sure to become a new staple in your kitchen!
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Ingredients
- 4 pieces white fish fillets (such as cod or tilapia)
- 1 cup whole wheat breadcrumbs
- 0.25 cup all-purpose flour
- 2 large egg whites
- 0.5 cup low-fat buttermilk
- 1 teaspoon lemon zest
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon paprika
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0 as needed cooking spray
- 4 wedges lemon wedges
Directions
Step 1
Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
Step 2
Pat the fish fillets dry with paper towels to remove excess moisture.
Step 3
In a shallow dish, mix the whole wheat breadcrumbs, lemon zest, garlic powder, onion powder, paprika, salt, and black pepper.
Step 4
Place the flour in a separate shallow dish.
Step 5
In another shallow dish, whisk together the egg whites and low-fat buttermilk until well combined.
Step 6
Lightly coat each fish fillet in the flour, shaking off any excess.
Step 7
Dip the flour-coated fish fillets into the egg mixture, ensuring they are fully covered.
Step 8
Finally, press the fish into the breadcrumb mixture, making sure each fillet is evenly coated on all sides.
Step 9
Place the breaded fish fillets on the prepared baking sheet.
Step 10
Lightly spray the tops of the fillets with cooking spray to help them brown and become crispy.
Step 11
Bake in the preheated oven for about 20 minutes, flipping halfway through, until the fish is cooked through and the coating is golden brown and crispy.
Step 12
Serve the low fat breaded fried fish with lemon wedges on the side for a fresh, zesty finish.
Nutrition Facts
| Serving size | (782.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1085.8 |
| Total Fat 13.8g | 0% |
| Saturated Fat 3.6g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 245mg | 0% |
| Sodium 2463.2mg | 0% |
| Total Carbohydrate 118.1g | 0% |
| Dietary Fiber 15.0g | 0% |
| Total Sugars 11.4g | |
| Protein 119.2g | 0% |
| Vitamin D 863.5IU | 0% |
| Calcium 341.3mg | 0% |
| Iron 10.1mg | 0% |
| Potassium 1958.7mg | 0% |
Source of Calories