Low Fat Crispy Fried Perch Fillets

Delight in the guilt-free crunch of these Low Fat Crispy Fried Perch Fillets, a healthier twist on a classic favorite. Marinated in tangy, low-fat buttermilk infused with a hint of lemon, these tender perch fillets are coated in a flavorful blend of whole wheat flour, panko breadcrumbs, and spices like paprika and garlic powder. Instead of frying, this recipe uses a clever oven-baking technique with olive oil spray to achieve a golden, crispy crust while keeping the dish low in fat. Perfectly balanced between wholesome and indulgent, this quick and easy recipe delivers in just under an hour. Serve these fillets with a squeeze of fresh lemon juice and pair them with a crisp green salad or your favorite steamed veggies for a light yet satisfying seafood feast.

Nutriscore Rating: 71/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces Perch fillets
• 250 ml Low-fat buttermilk
• 1 medium-sized Lemon
• 1 teaspoon Salt
• 0.5 teaspoon Ground black pepper
• 0.5 teaspoon Paprika
• 0.5 teaspoon Garlic powder
• 0.5 teaspoon Onion powder
• 100 grams Panko breadcrumbs
• 50 grams Whole wheat flour
• 5 sprays Olive oil spray
• 1 can Cooking spray

Directions

Step 1

Rinse the perch fillets under cold water and pat them dry with paper towels.

Step 2

In a large bowl, mix the low-fat buttermilk, 1 teaspoon of salt, and juice from half of the lemon. Submerge the perch fillets in this mixture, cover, and let them marinate in the refrigerator for at least 30 minutes.

Step 3

Preheat your oven to 220°C (425°F) and line a baking sheet with parchment paper. Lightly spray the parchment paper with cooking spray.

Step 4

In a shallow dish, combine the panko breadcrumbs, ground black pepper, paprika, garlic powder, and onion powder.

Step 5

Place the whole wheat flour in another shallow dish.

Step 6

Remove the fillets from the buttermilk, shaking off excess, then coat them in the flour, followed by the breadcrumb mixture. Press gently to ensure an even coating.

Step 7

Arrange the fillets on the prepared baking sheet and lightly spray each fillet with olive oil spray to help achieve a crispy finish.

Step 8

Bake in the preheated oven for 15 minutes. After 15 minutes, turn on the oven's broiler and broil the fillets for an additional 5-7 minutes until they are golden brown and crispy. Watch them closely to prevent burning.

Step 9

Remove from the oven and squeeze the remaining half of the lemon over the fillets for added freshness.

Step 10

Serve immediately with a side of your choice, like a fresh green salad or steamed vegetables.

Nutrition Facts

Serving size	(1129.2g)

Amount per serving	% Daily Value*
Calories	3072.0

Total Fat 214.5g	0%
Saturated Fat 2.9g	0%
Polyunsaturated Fat 0.1g
Cholesterol 250.6mg	0%
Sodium 3552.9mg	0%
Total Carbohydrate 136.3g	0%
Dietary Fiber 12.3g	0%
Total Sugars 21.7g
Protein 108.3g	0%

Vitamin D 134.2IU	0%
Calcium 462.7mg	0%
Iron 9.4mg	0%
Potassium 1938.5mg	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: 66.4%

Protein: 14.9%

Carbs: 18.7%