Low Fat Crispy Fried Sea Bass
Elevate your seafood game with this irresistible Low Fat Crispy Fried Sea Bass recipe—proof that deliciously crisp and golden seafood doesn’t need to be heavy on oil. This easy, healthier take on fried fish features tender sea bass fillets coated in a flavorful panko breadcrumb crust seasoned with paprika and garlic powder. Instead of deep frying, these fillets are lightly pan-fried in a non-stick skillet with a simple olive oil spray, giving you all the crunch with fewer calories. Ready in just 30 minutes, this quick yet satisfying dish pairs perfectly with a fresh green salad or steamed veggies. Perfect for a light dinner or a guilt-free indulgence, this low-fat recipe is sure to become a weekly favorite in your home!
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Ingredients
- 2 pieces Sea bass fillets
- 2 tablespoons Lemon juice
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 teaspoon Garlic powder
- 0.5 cup All-purpose flour
- 0.5 cup Panko breadcrumbs
- 1 large Egg white
- 0.5 teaspoon Paprika
- 1 as needed Olive oil spray
- 1 as needed Cooking spray
Directions
Step 1
Rinse the sea bass fillets under cold water and pat them dry with paper towels.
Step 2
In a small bowl, combine lemon juice, salt, black pepper, and garlic powder. Rub this mixture evenly over both sides of each fillet. Let sit for about 10 minutes to marinate.
Step 3
In a shallow dish, spread out the flour. In another shallow dish, mix the panko breadcrumbs with paprika.
Step 4
In a separate bowl, whisk the egg white until slightly frothy.
Step 5
Dip each fillet first in the flour, shaking off any excess, then into the egg white, and finally into the breadcrumb mixture, ensuring each fillet is well-coated.
Step 6
Spray a non-stick skillet with olive oil spray and heat over medium-high heat.
Step 7
Once the skillet is hot, carefully place the fillets into the skillet. Be sure not to overcrowd the pan; cook in batches if necessary.
Step 8
Cook each side for about 4-5 minutes, or until the crust is golden brown and the fish easily flakes with a fork.
Step 9
Use a slotted spatula to carefully remove the fillets from the skillet and place them on a paper towel-lined plate to drain any excess oil.
Step 10
Serve immediately, garnished with extra lemon wedges if desired.
Nutrition Facts
| Serving size | (359.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 608.7 |
| Total Fat 11.2g | 0% |
| Saturated Fat 2.4g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 96mg | 0% |
| Sodium 2724.9mg | 0% |
| Total Carbohydrate 71.9g | 0% |
| Dietary Fiber 3.6g | 0% |
| Total Sugars 3.1g | |
| Protein 54.4g | 0% |
| Vitamin D 640IU | 0% |
| Calcium 54.0mg | 0% |
| Iron 5.6mg | 0% |
| Potassium 975.3mg | 0% |
Source of Calories