Low Fat Crumbed Fish Fillet
Transform your weeknight dinners with this deliciously healthy Low Fat Crumbed Fish Fillet recipe! Featuring tender white fish coated in a golden, crispy layer of whole wheat breadcrumbs infused with zesty lemon, garlic, and parsley, this dish offers a guilt-free twist on classic comfort food. Prepared using minimal oil and baked to perfection, it’s a heart-smart choice that’s low in fat but high in flavor. Ready in just 35 minutes, this easy-to-make recipe is perfect for busy families and serves beautifully alongside fresh salads or steamed vegetables. Wholesome, flavorful, and delightfully crunchy, this oven-baked crumbed fish is a must-try for health-conscious food lovers seeking a satisfying seafood favorite.
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Ingredients
- 4 pieces white fish fillets
- 1 cup whole wheat breadcrumbs
- 2 large egg whites
- 1 teaspoon lemon zest
- 2 tablespoons lemon juice
- 1 teaspoon garlic powder
- 1 teaspoon dried parsley
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 0 as needed cooking spray
Directions
Step 1
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Step 2
In a shallow dish, mix together the whole wheat breadcrumbs, lemon zest, garlic powder, dried parsley, salt, and black pepper.
Step 3
In another shallow dish, beat the egg whites with the lemon juice until well combined.
Step 4
Pat the fish fillets dry with a paper towel. This will help the breadcrumb coating adhere better.
Step 5
Dip each fish fillet into the egg white mixture, ensuring it's well coated, then press it into the breadcrumb mixture, covering all sides well.
Step 6
Place the crumbed fish fillets on the prepared baking sheet and lightly spray the tops with cooking spray.
Step 7
Bake in the preheated oven for about 12-15 minutes or until the fish is cooked through and the crust is golden and crisp.
Step 8
Remove from the oven and serve immediately with a wedge of lemon and your choice of low-fat sides, such as a green salad or steamed vegetables.
Nutrition Facts
| Serving size | (626.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 899.5 |
| Total Fat 12.4g | 0% |
| Saturated Fat 2.4g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 200mg | 0% |
| Sodium 2333.3mg | 0% |
| Total Carbohydrate 87.6g | 0% |
| Dietary Fiber 13.2g | 0% |
| Total Sugars 5.4g | |
| Protein 104.0g | 0% |
| Vitamin D 800IU | 0% |
| Calcium 190.6mg | 0% |
| Iron 8.8mg | 0% |
| Potassium 1715.4mg | 0% |
Source of Calories