Low Sodium Crispy Fish Bites

Transform your weeknight dinners with these irresistible Low Sodium Crispy Fish Bites, a guilt-free and flavorful take on classic fish nuggets. This heart-healthy recipe combines tender white fish fillets, such as cod or haddock, with a perfectly seasoned coating of whole wheat and Panko breadcrumbs, spiced with garlic powder, paprika, and a zesty touch of lemon. Baked to golden perfection with a light drizzle of olive oil, these crispy bites deliver all the crunch without the frying. Infused with low sodium soy sauce and aromatic herbs like oregano and parsley, they are a delicious way to enjoy seafood without compromising on flavor or health. Ready in just 35 minutes, these bites are perfect for busy families and make a fantastic appetizer or main dish when served with a squeeze of fresh lemon. Whether you're searching for a healthy fish recipe or a kid-friendly dinner option, these Low Sodium Crispy Fish Bites are sure to be a hit!

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 pound White fish fillets (such as cod or haddock)
• 1 cup Whole wheat breadcrumbs
• 0.5 cup Unsalted Panko breadcrumbs
• 1 teaspoon Garlic powder
• 1 teaspoon Onion powder
• 1 teaspoon Paprika
• 0.5 teaspoon Dried oregano
• 0.5 teaspoon Black pepper
• 1 teaspoon Lemon zest
• 2 tablespoons Low sodium soy sauce
• 2 tablespoons Olive oil
• 2 tablespoons Fresh parsley, chopped
• 2 units Eggs, large
• 0.5 cup All-purpose flour
• 1 for serving Fresh lemon wedges

Directions

Step 1

Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.

Step 2

Cut the fish fillets into bite-sized pieces, approximately 1 inch cubes.

Step 3

Set up a breading station: in one shallow bowl, combine the flour with a little black pepper; in another, beat the eggs with the low sodium soy sauce; and in the third, mix the whole wheat breadcrumbs, Panko breadcrumbs, garlic powder, onion powder, paprika, dried oregano, black pepper, lemon zest, and fresh parsley.

Step 4

Dip each fish piece first into the flour, shaking off excess, then into the egg mixture, and finally into the breadcrumb mixture, pressing lightly to ensure the crumbs adhere.

Step 5

Place the coated fish bites on the prepared baking sheet and drizzle evenly with olive oil.

Step 6

Bake in the preheated oven for 10-12 minutes or until the fish is cooked through and the outside is golden and crispy.

Step 7

Serve immediately with fresh lemon wedges for squeezing over the top.

Nutrition Facts

Serving size	(898.4g)

Amount per serving	% Daily Value*
Calories	1683.0

Total Fat 50.4g	0%
Saturated Fat 9.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 598.8mg	0%
Sodium 2386.7mg	0%
Total Carbohydrate 180.1g	0%
Dietary Fiber 19.5g	0%
Total Sugars 8.2g
Protein 127.0g	0%

Vitamin D 987.2IU	0%
Calcium 291.4mg	0%
Iron 15.5mg	0%
Potassium 2332.5mg	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: 27.0%

Protein: 30.2%

Carbs: 42.8%