Low Sodium Crispy Breaded Fish Fillets

Elevate your seafood dinner with these Low Sodium Crispy Breaded Fish Fillets, a heart-healthy twist on a classic favorite! Perfectly seasoned with garlic powder, onion powder, dried thyme, and a hint of lemon zest, these baked fillets achieve an irresistibly crispy coating without any added salt—ideal for low-sodium diets. The wholesome breading, made with unsalted breadcrumbs and cornmeal, stays light and crunchy thanks to a quick spray of olive oil and oven baking, sparing you the excess grease of frying. Ready in just 35 minutes, this easy recipe is perfect for weeknight meals and pairs beautifully with a squeeze of fresh lemon wedges. Enjoy the satisfying combination of flavor, crunch, and nutrition with this guilt-free, low-sodium seafood option!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces white fish fillets (such as cod or tilapia)
• 0.5 cup all-purpose flour
• 1 cup unsalted breadcrumbs
• 0.25 cup cornmeal
• 0.5 teaspoon black pepper
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 0.5 teaspoon dried thyme
• 1 teaspoon lemon zest
• 1 cup buttermilk
• 0 as needed olive oil spray
• 4 pieces fresh lemon wedges

Directions

Step 1

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with olive oil spray.

Step 2

In a shallow dish, combine the flour, black pepper, garlic powder, onion powder, dried thyme, and lemon zest.

Step 3

In another shallow dish, pour the buttermilk.

Step 4

In a third shallow dish, mix the unsalted breadcrumbs and cornmeal.

Step 5

Pat the fish fillets dry with paper towels to remove excess moisture.

Step 6

Dip each fish fillet into the flour mixture, ensuring it is well coated. Shake off any excess flour.

Step 7

Next, dip the floured fish fillet into the buttermilk, making sure it is completely covered.

Step 8

Finally, coat the fish fillet in the breadcrumb-cornmeal mixture, pressing gently to adhere the mixture to the fish.

Step 9

Place each breaded fish fillet on the prepared baking sheet.

Step 10

Lightly spray the tops of the fish fillets with olive oil spray for added crispiness.

Step 11

Bake in the preheated oven for 18-20 minutes or until the fish is cooked through and the coating is golden brown and crispy.

Step 12

Serve immediately with fresh lemon wedges for squeezing over the fillets for an extra burst of flavor.

Nutrition Facts

Serving size	(943.2g)

Amount per serving	% Daily Value*
Calories	1492.8

Total Fat 23.6g	0%
Saturated Fat 7.9g	0%
Polyunsaturated Fat 0.5g
Cholesterol 266.8mg	0%
Sodium 1385.5mg	0%
Total Carbohydrate 195.6g	0%
Dietary Fiber 14.6g	0%
Total Sugars 22.1g
Protein 123.1g	0%

Vitamin D 926.9IU	0%
Calcium 639.7mg	0%
Iron 12.5mg	0%
Potassium 2137.4mg	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: 14.3%

Protein: 33.1%

Carbs: 52.6%