Low Sodium Breaded Fried Fish
Crispy, golden perfection meets heart-healthy cooking in this Low Sodium Breaded Fried Fish recipe. Designed for those looking to keep sodium levels in check without sacrificing flavor, this dish features tender white fish fillets coated in a perfectly seasoned blend of garlic powder, onion powder, paprika, and a low-sodium salt substitute. A light breading of flour, eggs, and unsalted breadcrumbs encases the fish, creating a crunchy exterior that's irresistible after being pan-fried to a golden brown. Ready in just 30 minutes, this quick and satisfying meal is ideal for weeknight dinners or casual gatherings. Serve with a squeeze of fresh lemon or your favorite low-sodium sauce for a healthier spin on a classic comfort food!
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Ingredients
- 4 pieces White fish fillets (such as cod, tilapia, or haddock)
- 1 teaspoon Low sodium salt substitute
- 0.5 teaspoon Ground black pepper
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Paprika
- 0.5 cup All-purpose flour
- 2 large Eggs
- 2 tablespoons Low sodium whole milk
- 1 cup Plain unsalted bread crumbs
- 1 cup Vegetable oil
Directions
Step 1
Rinse the fish fillets under cold water and pat them dry with paper towels.
Step 2
In a small bowl, mix together the low sodium salt substitute, ground black pepper, garlic powder, onion powder, and paprika.
Step 3
Sprinkle the spice mix evenly over both sides of the fish fillets.
Step 4
Set up a breading station with three shallow dishes. In the first dish, add all-purpose flour. In the second dish, beat the eggs with low sodium whole milk until well combined. In the third dish, place the plain unsalted bread crumbs.
Step 5
Coat each fish fillet in the flour, shaking off excess, then dip it into the egg mixture, and finally coat it with bread crumbs, pressing gently to adhere.
Step 6
In a large skillet, heat vegetable oil over medium-high heat until shimmering.
Step 7
Carefully add the breaded fish fillets to the skillet, cooking for about 3-4 minutes on each side, or until the crust is golden brown and the fish is cooked through.
Step 8
Transfer cooked fish to a paper towel-lined plate to drain any excess oil.
Step 9
Serve the low sodium breaded fried fish immediately with a fresh lemon wedge or your choice of low sodium sauce.
Nutrition Facts
| Serving size | (939.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2957.4 |
| Total Fat 228.4g | 0% |
| Saturated Fat 35.4g | 0% |
| Polyunsaturated Fat 134.4g | |
| Cholesterol 575.0mg | 0% |
| Sodium 1225.2mg | 0% |
| Total Carbohydrate 133.5g | 0% |
| Dietary Fiber 7.0g | 0% |
| Total Sugars 10.2g | |
| Protein 112.8g | 0% |
| Vitamin D 897.6IU | 0% |
| Calcium 280.6mg | 0% |
| Iron 10.5mg | 0% |
| Potassium 3192.0mg | 0% |
Source of Calories