Low Sodium Crispy Fish in Breadcrumbs
Savor the satisfying crunch of this Low Sodium Crispy Fish in Breadcrumbs, a heart-healthy take on a classic favorite. Delicate white fish fillets, such as cod or haddock, are coated in a zesty lemon-infused breadcrumb mixture enhanced with dried parsley and garlic powder for a burst of flavor. Lightly pan-seared in olive oil and unsalted butter before a quick bake in the oven, this recipe achieves a golden, crispy crust while keeping the inside tender and flaky. With just 20 minutes of prep and a total cook time of only 15 minutes, this low sodium dish is perfect for a nutritious weeknight dinner. Pair it with steamed vegetables or a fresh salad for a balanced, flavorful meal the whole family will love!
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Ingredients
- 4 fillets white fish fillets (e.g., cod, haddock or tilapia)
- 0.5 teaspoon freshly ground black pepper
- 2 tablespoons lemon juice
- 1 cup plain low sodium breadcrumbs
- 1 teaspoon lemon zest
- 1 teaspoon dried parsley
- 0.5 teaspoon garlic powder
- 3 tablespoons olive oil
- 2 units large eggs
- 0.5 cup all-purpose flour
- 2 tablespoons unsalted butter
Directions
Step 1
Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
Step 2
Pat the fish fillets dry with paper towels and season both sides with freshly ground black pepper and a tablespoon of lemon juice.
Step 3
In a shallow dish, combine the breadcrumbs, lemon zest, dried parsley, and garlic powder.
Step 4
In another shallow dish, beat the eggs with the remaining tablespoon of lemon juice.
Step 5
Place the flour in a separate shallow dish for coating.
Step 6
Dredge each fish fillet in the flour, shaking off any excess.
Step 7
Dip the floured fish into the beaten egg mixture, ensuring it is well-coated.
Step 8
Press the fish into the breadcrumb mixture, making sure it is evenly coated. Gently press the breadcrumbs onto the fish to adhere well.
Step 9
Heat a large skillet over medium-high heat and add the olive oil and unsalted butter.
Step 10
Once the butter has melted and the oil is hot, add the fish fillets to the skillet without overcrowding. Cook for about 2-3 minutes on each side, until the breadcrumbs are golden brown.
Step 11
Transfer the fish fillets to the prepared baking sheet.
Step 12
Bake the fish in the preheated oven for an additional 8-10 minutes, or until the fish is opaque and flakes easily with a fork.
Step 13
Remove from the oven, let it cool slightly and serve immediately with your choice of low sodium sides.
Nutrition Facts
| Serving size | (785.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1759.1 |
| Total Fat 86.8g | 0% |
| Saturated Fat 25.6g | 0% |
| Polyunsaturated Fat 4.0g | |
| Cholesterol 634mg | 0% |
| Sodium 588.1mg | 0% |
| Total Carbohydrate 132.7g | 0% |
| Dietary Fiber 6.7g | 0% |
| Total Sugars 9.0g | |
| Protein 115.1g | 0% |
| Vitamin D 880IU | 0% |
| Calcium 254.7mg | 0% |
| Iron 11.6mg | 0% |
| Potassium 1643.1mg | 0% |
Source of Calories