Low Sodium Crispy Fried Perch Fillets
Dive into the world of heart-healthy indulgence with these Low Sodium Crispy Fried Perch Fillets—a flavorful twist on a classic fried fish dish that's perfect for those watching their salt intake. Tender perch fillets are marinated in zesty lemon juice and coated with a perfectly seasoned blend of whole wheat flour, cornmeal, and aromatic spices like paprika and garlic powder. Lightly pan-fried to golden perfection in heart-friendly olive oil, these fillets boast a crispy crust and moist, flaky interior. Garnished with fresh parsley and served with lemon wedges for a burst of brightness, this recipe is quick and easy, coming together in just 35 minutes. Ideal for weeknight dinners or casual gatherings, these low-sodium fish fillets are proof that healthier eating can still feel indulgent and delicious.
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Ingredients
- 4 medium fillets Perch fillets
- 2 tablespoons Lemon juice
- 0.5 teaspoon Black pepper
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Paprika
- 0.5 cup Whole wheat flour
- 0.5 cup Cornmeal
- 2 large Eggs
- 2 tablespoons Milk
- 0.25 cup Olive oil
- 2 tablespoons Fresh parsley
- 4 wedges Lemon wedges
Directions
Step 1
Rinse the perch fillets under cold water and pat them dry with paper towels. Place the fillets on a plate and drizzle them with lemon juice. Massage gently to coat evenly and set aside.
Step 2
In a small bowl, combine black pepper, garlic powder, onion powder, and paprika. Sprinkle this seasoning mix over both sides of the perch fillets.
Step 3
Prepare the breading station: Place the whole wheat flour in one shallow dish. In a second dish, mix the cornmeal with a pinch of black pepper. In a third dish, beat the eggs with milk until well combined.
Step 4
Dip each perch fillet first into the flour, ensuring an even coat, then into the egg mixture, letting any excess drip off. Finally, press the fillet into the cornmeal mix on both sides, ensuring it's fully coated.
Step 5
Heat the olive oil in a large skillet over medium-high heat. Once the oil is hot, carefully add the breaded fillets to the skillet, cooking them in batches if necessary to avoid overcrowding.
Step 6
Fry the fillets for about 3-4 minutes on each side, or until the coating is golden brown and the fish is cooked through, flipping gently with a spatula.
Step 7
Transfer the cooked fillets to a plate lined with paper towels to drain any excess oil.
Step 8
Garnish with fresh parsley and serve immediately with lemon wedges on the side for squeezing over the top.
Nutrition Facts
| Serving size | (824.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1644.5 |
| Total Fat 77.7g | 0% |
| Saturated Fat 14.2g | 0% |
| Polyunsaturated Fat 5.3g | |
| Cholesterol 614.7mg | 0% |
| Sodium 411.2mg | 0% |
| Total Carbohydrate 135.6g | 0% |
| Dietary Fiber 17.3g | 0% |
| Total Sugars 4.5g | |
| Protein 107.8g | 0% |
| Vitamin D 95.0IU | 0% |
| Calcium 239.2mg | 0% |
| Iron 10.5mg | 0% |
| Potassium 2004.7mg | 0% |
Source of Calories