Low Fat Crispy Fried Hake Fish
Discover the secret to guilt-free indulgence with this Low Fat Crispy Fried Hake Fish recipe, a healthier twist on a classic favorite. Perfectly seasoned hake fillets are coated in a golden crust of whole wheat breadcrumbs and cornmeal, infused with zesty lemon and smoky paprika for an irresistibly flavorful crunch. Using your air fryer, the fish achieves a crispy, golden perfection without the deep-frying, keeping it light yet satisfying. Ready in just 30 minutes, this protein-packed dish pairs wonderfully with a fresh side salad or roasted veggies and is finished with a squeeze of bright, tangy lemon juice for an extra pop of flavor. Ideal for busy weeknights or a dinner-party centerpiece, this low-fat recipe redefines “fried food” with heart-healthy ingredients and a crispy, crave-worthy texture.
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Ingredients
- 4 pieces hake fillets
- 1 cup whole wheat breadcrumbs
- 0.5 cup cornmeal
- 3 large egg whites
- 1 teaspoon lemon zest
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 0 olive oil spray
- 4 pieces lemon wedges
Directions
Step 1
Preheat the air fryer to 200°C (400°F).
Step 2
In a shallow dish, combine the whole wheat breadcrumbs, cornmeal, lemon zest, garlic powder, paprika, salt, and black pepper. Mix well to combine.
Step 3
In another shallow dish, lightly beat the egg whites until slightly frothy.
Step 4
Pat the hake fillets dry with a paper towel to remove any excess moisture.
Step 5
Dip one fillet at a time into the egg whites, ensuring it is fully coated.
Step 6
Dredge the fillet in the breadcrumb mixture, pressing lightly to help the crumbs adhere. Repeat with the remaining fillets.
Step 7
Arrange the coated fish fillets in a single layer in the air fryer basket. Depending on the size of your air fryer, you may need to cook in batches.
Step 8
Lightly spray the tops of the fillets with olive oil spray.
Step 9
Air fry each batch for 12-15 minutes, flipping halfway through, until the crumbs are golden brown and the fish is cooked through.
Step 10
Serve immediately with lemon wedges on the side.
Nutrition Facts
| Serving size | (1314.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1748.3 |
| Total Fat 24.8g | 0% |
| Saturated Fat 4.6g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 476mg | 0% |
| Sodium 2726.5mg | 0% |
| Total Carbohydrate 168.6g | 0% |
| Dietary Fiber 21.7g | 0% |
| Total Sugars 6.3g | |
| Protein 215.6g | 0% |
| Vitamin D 1904IU | 0% |
| Calcium 306.1mg | 0% |
| Iron 14.5mg | 0% |
| Potassium 3603.8mg | 0% |
Source of Calories