Low Fat Crispy Fried Fish Filet

Elevate your seafood game with this guilt-free Low Fat Crispy Fried Fish Filet recipe! Perfectly seasoned with paprika, garlic, and a hint of lemon zest, these tender white fish fillets are coated in whole wheat breadcrumbs for a satisfying crunch. The secret? Baking instead of frying, with a light spritz of cooking spray to achieve the golden, crispy exterior you love—without the added fat. Quick to prepare in just 15 minutes and baked to perfection in 20, this healthy version of a classic favorite is ideal for busy weeknights or as a crowd-pleasing entrée. Serve with lemon wedges or a zesty low-fat tartar sauce for a light, flavorful meal that's packed with wholesome goodness.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces Fresh white fish fillets (such as cod or haddock)
• 1 cup Whole wheat breadcrumbs
• 1 cup Low-fat buttermilk
• 0.5 cup All-purpose flour
• 1 teaspoon Paprika
• 0.5 teaspoon Garlic powder
• 0.5 teaspoon Onion powder
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 teaspoon Lemon zest
• 1 bottle Cooking spray

Directions

Step 1

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

Step 2

Rinse and pat the fish fillets dry with paper towels to remove excess moisture.

Step 3

In a shallow dish, pour the low-fat buttermilk.

Step 4

In a separate shallow dish, combine the flour, paprika, garlic powder, onion powder, salt, and black pepper.

Step 5

Place the whole wheat breadcrumbs in another shallow dish and stir in the lemon zest.

Step 6

Dip each fish fillet into the flour mixture, ensuring it's lightly coated on all sides, then shake off any excess.

Step 7

Next, dip the fillet into the buttermilk, allowing any excess to drip off before transferring it to the breadcrumb mixture.

Step 8

Thoroughly coat each fillet with the breadcrumb mixture, pressing gently to ensure the breadcrumbs adhere well.

Step 9

Place the coated fillets onto the prepared baking sheet, spaced evenly apart.

Step 10

Lightly spray the tops of the fillets with cooking spray to help them brown and crisp in the oven.

Step 11

Bake in the preheated oven for 18-20 minutes, or until the fish is cooked through and the coating is golden brown and crisp.

Step 12

Remove from the oven and let the fillets cool slightly. Serve with lemon wedges or a low-fat tartar sauce if desired.

Nutrition Facts

Serving size	(1089.2g)

Amount per serving	% Daily Value*
Calories	3104.9

Total Fat 212.0g	0%
Saturated Fat 3.2g	0%
Polyunsaturated Fat g
Cholesterol 210.0mg	0%
Sodium 3661.8mg	0%
Total Carbohydrate 142.5g	0%
Dietary Fiber 15.4g	0%
Total Sugars 16.4g
Protein 103.0g	0%

Vitamin D 927.0IU	0%
Calcium 438.5mg	0%
Iron 11.1mg	0%
Potassium 2051.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 66.0%

Protein: 14.3%

Carbs: 19.7%