Low Sodium Crumbed Fish Fillet
Savor the irresistible crunch of this Low Sodium Crumbed Fish Fillet—a healthy twist on a classic favorite! Perfectly seasoned with garlic powder, onion powder, parsley, and a hint of paprika, these tender white fish fillets deliver bold flavor without the need for extra salt. A golden panko breadcrumb coating, enhanced by zesty lemon and a drizzle of olive oil, ensures a satisfyingly crispy texture with every bite—all baked to perfection in just 15 minutes. Quick, easy, and heart-friendly, this recipe is ideal for a family dinner or weeknight meal. Pair with fresh lemon wedges and steamed vegetables for a wholesome, low sodium seafood delight!
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Ingredients
- 4 pieces White fish fillets (e.g., cod, haddock)
- 1 tablespoon Lemon zest
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Dried parsley
- 0.5 teaspoon Ground black pepper
- 0.5 teaspoon Paprika
- 2 tablespoons Olive oil
- 1 cup Panko breadcrumbs
- 2 large Egg whites
- 0.5 cup All-purpose flour
Directions
Step 1
Preheat your oven to 400 degrees Fahrenheit (200 degrees Celsius) and line a baking sheet with parchment paper.
Step 2
In a shallow dish, place the flour.
Step 3
In another dish, whisk together the egg whites until slightly frothy.
Step 4
In a third dish, combine the panko breadcrumbs, lemon zest, garlic powder, onion powder, dried parsley, ground black pepper, and paprika.
Step 5
Take one fish fillet at a time, pat it dry with paper towels, and lightly coat it with the flour, shaking off any excess.
Step 6
Dip the flour-coated fillet into the egg whites, ensuring it is fully covered.
Step 7
Press the fillet into the breadcrumb mixture, turning to coat both sides evenly. Press gently to help the crumbs adhere.
Step 8
Place the crumb-coated fillets onto the prepared baking sheet.
Step 9
Drizzle the olive oil evenly over the fish fillets to help them crisp up during baking.
Step 10
Bake in the preheated oven for 12-15 minutes, or until the fish is opaque and flakes easily with a fork, and the breadcrumbs are golden brown.
Step 11
Remove from the oven and let the fillets cool for a few minutes before serving.
Step 12
Serve with a fresh lemon wedge on the side and enjoy your low sodium crumbed fish fillet.
Nutrition Facts
| Serving size | (818.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1225.0 |
| Total Fat 34.9g | 0% |
| Saturated Fat 5.1g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 300mg | 0% |
| Sodium 816.2mg | 0% |
| Total Carbohydrate 94.4g | 0% |
| Dietary Fiber 6.0g | 0% |
| Total Sugars 4.5g | |
| Protein 129.7g | 0% |
| Vitamin D 1200IU | 0% |
| Calcium 142.6mg | 0% |
| Iron 8.0mg | 0% |
| Potassium 2090.9mg | 0% |
Source of Calories