Low Sodium Crispy Fried Fish Fillets
Sink your teeth into these Low Sodium Crispy Fried Fish Fillets, a flavorful and heart-healthy twist on a classic favorite. This recipe uses a golden coating made from crushed unsalted crackers, cornmeal, and a medley of garlic powder, dried Italian herbs, and zesty lemon for a mouthwatering crunch without the extra salt. Perfectly pan-fried in a touch of olive oil, these fillets achieve a light, crispy texture while staying tender and flaky inside. Ideal for those watching their sodium intake, this easy, 35-minute recipe is a show-stopping meal for any night of the week. Serve these fillets with lemon wedges to brighten the flavors and pair with your favorite side dishes for a complete, wholesome dinner.
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Ingredients
- 4 pieces white fish fillets (such as cod or halibut)
- 1 cup unsalted crackers (finely crushed)
- 0.5 cup cornmeal
- 0.5 cup all-purpose flour
- 2 large eggs
- 0.5 teaspoon black pepper
- 0.5 teaspoon garlic powder
- 1 teaspoon lemon zest
- 0.5 teaspoon dried Italian herbs
- 0.25 cup olive oil
- 4 pieces lemon wedges (for serving)
Directions
Step 1
Start by patting the white fish fillets dry with paper towels to remove excess moisture. This helps the coating adhere better.
Step 2
Prepare the breading station: In one shallow bowl, place the all-purpose flour. In a second shallow bowl, beat the eggs until well mixed. In a third shallow bowl, combine the crushed unsalted crackers, cornmeal, black pepper, garlic powder, lemon zest, and dried Italian herbs.
Step 3
Dip each fish fillet first into the flour, shaking off any excess, then into the beaten eggs, and finally into the cracker-cornmeal mixture. Press gently to ensure the mixture adheres to the fish, and set the fillets aside on a plate.
Step 4
Preheat a large non-stick skillet over medium heat and add the olive oil. Allow the oil to heat up until shimmering.
Step 5
Carefully place the coated fish fillets into the skillet. Cook for about 3-4 minutes on one side until the coating is golden and crispy, then flip and cook for another 3-4 minutes on the other side or until the fish is cooked through and flakes easily with a fork.
Step 6
Remove the fish from the skillet and drain briefly on a paper towel-lined plate to remove any excess oil.
Step 7
Serve the crispy fried fish fillets immediately with lemon wedges on the side for squeezing over the top.
Nutrition Facts
| Serving size | (900.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2165.1 |
| Total Fat 86.3g | 0% |
| Saturated Fat 15.6g | 0% |
| Polyunsaturated Fat 5.3g | |
| Cholesterol 572mg | 0% |
| Sodium 434.7mg | 0% |
| Total Carbohydrate 222.6g | 0% |
| Dietary Fiber 16.2g | 0% |
| Total Sugars 4.2g | |
| Protein 122.9g | 0% |
| Vitamin D 882IU | 0% |
| Calcium 231.8mg | 0% |
| Iron 11.4mg | 0% |
| Potassium 1821.0mg | 0% |
Source of Calories