Low Sodium Pescado Empanizado

Transform your weeknight meals with this healthier twist on a classic Latin favorite: Low Sodium Pescado Empanizado. This crispy, golden-brown breaded fish features white fillets like tilapia or cod, marinated in a zesty blend of lemon juice, garlic powder, and oregano for a flavorful yet low-salt kick. Coated with unsalted panko breadcrumbs and pan-fried to perfection in heart-healthy olive oil, this dish retains the irresistible crunch of traditional pescado empanizado without the excess sodium. Ready in just 35 minutes, it’s perfect for busy nights and pairs beautifully with steamed vegetables, a fresh salad, or a squeeze of lemon. Ideal for anyone seeking a light yet satisfying seafood entrée, this recipe is proof that wholesome and delicious can go hand in hand.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces white fish fillets (such as tilapia or cod)
• 2 tablespoons fresh lemon juice
• 0.5 teaspoon ground black pepper
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried oregano
• 0.5 cup all-purpose flour
• 1 cup unsalted panko breadcrumbs
• 1 large egg
• 0.25 cup low sodium chicken broth
• 3 tablespoons olive oil

Directions

Step 1

Rinse the white fish fillets under cold water and pat them dry with paper towels.

Step 2

In a shallow dish, combine lemon juice, ground black pepper, garlic powder, onion powder, and dried oregano. Mix well.

Step 3

Place the fish fillets in the dish with the lemon mixture. Marinate for 10 minutes, turning occasionally.

Step 4

In three separate shallow dishes, set up the breading station: Place flour in the first dish, beat the egg with low sodium chicken broth in the second dish, and place panko breadcrumbs in the third dish.

Step 5

Remove a fillet from the marinade, allowing excess to drip off. Dredge the fillet lightly in flour, shaking off the excess.

Step 6

Dip the flour-coated fillet into the egg mixture, ensuring it is fully covered and letting any excess drip off.

Step 7

Coat the fillet with panko breadcrumbs, pressing gently to ensure an even coating. Repeat with the remaining fillets.

Step 8

Heat olive oil in a large, non-stick skillet over medium heat.

Step 9

Fry the fillets in batches, about 3-4 minutes per side, until golden brown and cooked through. Add more oil to the pan if necessary.

Step 10

Transfer the cooked fillets to a plate lined with paper towels to drain any excess oil.

Step 11

Serve warm with a side of lemon wedges and steamed vegetables or a light salad.

Nutrition Facts

Serving size	(767.3g)

Amount per serving	% Daily Value*
Calories	1512.9

Total Fat 60.6g	0%
Saturated Fat 10.3g	0%
Polyunsaturated Fat 5.9g
Cholesterol 447.5mg	0%
Sodium 498.1mg	0%
Total Carbohydrate 133.9g	0%
Dietary Fiber 6.9g	0%
Total Sugars 5.2g
Protein 109.9g	0%

Vitamin D 517.8IU	0%
Calcium 155.2mg	0%
Iron 8.2mg	0%
Potassium 1945.3mg	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: 35.9%

Protein: 28.9%

Carbs: 35.2%