Low Fat Crispy Breaded Fish
Discover the perfect balance of flavor and health with this Low Fat Crispy Breaded Fish recipe! With tender white fish fillets coated in a golden crust of whole wheat breadcrumbs, grated Parmesan, and zesty lemon, this dish delivers a restaurant-quality crunch without the guilt. Egg whites and a quick olive oil spray replace heavy frying, while aromatic thyme and garlic powder elevate every bite. Ready in just 30 minutes, it’s an easy, oven-baked alternative to traditional fried fish, offering a satisfying crispiness that pairs beautifully with roasted vegetables or a fresh salad. Perfect for weeknight dinners or family-friendly meals, this lighter take on classic breaded fish will quickly become a household favorite!
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Ingredients
- 4 pieces white fish fillets (such as cod or tilapia)
- 1 cup whole wheat breadcrumbs
- 2 tablespoons parmesan cheese, grated
- 2 pieces egg whites
- 1 teaspoon lemon zest
- 1 teaspoon dried thyme
- 0.5 teaspoon garlic powder
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 as needed olive oil spray
Directions
Step 1
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone baking mat.
Step 2
In a shallow dish, combine the whole wheat breadcrumbs, grated parmesan cheese, lemon zest, dried thyme, garlic powder, salt, and black pepper. Mix until well combined.
Step 3
In another shallow dish, beat the egg whites lightly with a fork until slightly frothy.
Step 4
Pat the fish fillets dry with paper towels to remove any excess moisture.
Step 5
Dip each fish fillet into the egg whites, ensuring both sides are coated, then press it into the breadcrumb mixture. Press firmly so the crumbs adhere well to the fish. Repeat with each fillet and place them on the prepared baking sheet.
Step 6
Lightly spray the top of each breaded fillet with olive oil spray to enhance crispiness.
Step 7
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 easily flake with a fork.
Step 8
Remove from the oven and let cool for a few minutes before serving.
Step 9
Serve the crispy breaded fish with your choice of sides such as roasted vegetables, a green salad, or steamed rice.
Nutrition Facts
| Serving size | (604.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 947.0 |
| Total Fat 15.4g | 0% |
| Saturated Fat 4.8g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 250mg | 0% |
| Sodium 2501.5mg | 0% |
| Total Carbohydrate 84.4g | 0% |
| Dietary Fiber 13.0g | 0% |
| Total Sugars 4.5g | |
| Protein 115.5g | 0% |
| Vitamin D 800IU | 0% |
| Calcium 291.7mg | 0% |
| Iron 8.6mg | 0% |
| Potassium 1663.0mg | 0% |
Source of Calories