Low Fat Crispy Fish in Breadcrumbs
Discover the perfect balance of crunch and health with this Low Fat Crispy Fish in Breadcrumbs recipe! Featuring flaky white fish fillets coated in a golden whole wheat breadcrumb crust seasoned with zesty lemon and a hint of black pepper, this dish delivers indulgence without the guilt. Baked, not fried, for a lighter alternative, it uses egg whites and low-fat milk to create a crispy outer layer while keeping the inside tender and juicy. Ready in just 35 minutes, this effortless recipe makes a nutritious weeknight dinner for the whole family. Serve with fresh lemon wedges or a low-fat dipping sauce for a delightful finishing touch. Perfect for those seeking a low-fat, high-flavor meal solution!
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Ingredients
- 4 fillets white fish fillets
- 120 grams whole wheat breadcrumbs
- 2 pieces egg whites
- 60 milliliters low-fat milk
- 50 grams all-purpose flour
- 1 teaspoon lemon zest
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon salt
- 0 as needed cooking spray
Directions
Step 1
Preheat your oven to 200°C (400°F) and line a baking sheet with parchment paper.
Step 2
In a shallow dish, combine the whole wheat breadcrumbs with lemon zest, ground black pepper, and salt. Mix well to evenly distribute the seasonings.
Step 3
In another shallow bowl, beat the egg whites along with the low-fat milk until combined.
Step 4
Place the all-purpose flour in a separate dish.
Step 5
Pat the fish fillets dry with paper towels. Dredge each fillet in flour, shaking off any excess.
Step 6
Dip the floured fillet into the egg white mixture, ensuring it's well-coated.
Step 7
Press the egg-coated fillet into the breadcrumb mixture, ensuring all sides are well covered with breadcrumbs.
Step 8
Lightly spray both sides of the breadcrumb-coated fish with cooking spray and place it on the prepared baking sheet.
Step 9
Repeat the coating process with the remaining fillets.
Step 10
Bake the fillets in the preheated oven for about 15-20 minutes, flipping once midway through, until the fish is just cooked through and the coating is golden brown and crispy.
Step 11
Serve immediately with lemon wedges or your favorite low-fat dipping sauce.
Nutrition Facts
| Serving size | (702.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1093.2 |
| Total Fat 14.0g | 0% |
| Saturated Fat 3.2g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 204.8mg | 0% |
| Sodium 2360.9mg | 0% |
| Total Carbohydrate 123.9g | 0% |
| Dietary Fiber 14.0g | 0% |
| Total Sugars 7.4g | |
| Protein 110.4g | 0% |
| Vitamin D 825.2IU | 0% |
| Calcium 256.4mg | 0% |
| Iron 10.7mg | 0% |
| Potassium 1702.0mg | 0% |
Source of Calories