Low Fat Pescado Empanizado
Elevate your weeknight dinners with this guilt-free twist on a classic favorite: Low Fat Pescado Empanizado. Featuring tender white fish fillets like tilapia or cod, this recipe is marinated in zesty lemon juice and garlic for a burst of fresh flavor. The crispy coating, made with heart-healthy whole wheat breadcrumbs and cornmeal, is seasoned with a smoky kick of paprika and baked to golden perfection—no frying required! With just 15 minutes of prep time and a lean, protein-packed profile, this oven-baked dish is an ideal choice for health-conscious seafood lovers. Pair it with steamed veggies or a crisp green salad for a wholesome, delicious meal that checks all the boxes. Keywords: low-fat baked fish, healthy pescado empanizado, crispy white fish recipe.
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Ingredients
- 4 pieces white fish fillets (such as tilapia or cod)
- 2 tablespoons lemon juice
- 2 cloves garlic, minced
- 2 large egg whites
- 1 cup whole wheat breadcrumbs
- 0.5 cup cornmeal
- 1 teaspoon paprika
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon salt
- 1 as needed cooking spray
Directions
Step 1
Begin by rinsing the fish fillets under cold water and pat them dry with paper towels.
Step 2
Place the fillets in a shallow dish and drizzle with lemon juice. Sprinkle minced garlic over the fish, ensuring even coverage. Let the fish marinate for 10 minutes while you prepare the breading.
Step 3
In a shallow bowl, beat the egg whites until slightly frothy.
Step 4
In another shallow dish, combine whole wheat breadcrumbs, cornmeal, paprika, ground black pepper, and salt.
Step 5
Dip each fish fillet into the egg whites, making sure they are fully coated. Allow excess egg whites to drip off.
Step 6
Press the fish fillets into the breadcrumb mixture, turning to coat both sides evenly.
Step 7
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper. Lightly spray the paper with cooking spray.
Step 8
Arrange the coated fish fillets on the prepared baking sheet. Lightly spray the tops of the fillets with cooking spray for additional crispiness.
Step 9
Bake in the preheated oven for 18-20 minutes, or until the fish is cooked through and the crust is golden brown and crispy.
Step 10
Serve the Low Fat Pescado Empanizado immediately with your choice of side dishes, such as steamed vegetables or a fresh green salad.
Nutrition Facts
| Serving size | (728.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1255.0 |
| Total Fat 16.5g | 0% |
| Saturated Fat 3.4g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 228mg | 0% |
| Sodium 2323.6mg | 0% |
| Total Carbohydrate 167.0g | 0% |
| Dietary Fiber 20.6g | 0% |
| Total Sugars 6.1g | |
| Protein 114.3g | 0% |
| Vitamin D 464IU | 0% |
| Calcium 153.4mg | 0% |
| Iron 10.9mg | 0% |
| Potassium 2227.4mg | 0% |
Source of Calories