Flax Seed Coated Fish
Elevate your seafood game with this delicious and nutritious Flax Seed Coated Fish recipe! Perfectly flaky fish fillets like cod, tilapia, or salmon are coated in a crunchy, golden crust made from ground flax seeds, garlic powder, and paprika, offering a wholesome alternative to traditional breadcrumbs. This quick and easy recipe comes together in just 25 minutes, making it ideal for a weeknight dinner with minimal prep. The combination of nutty flax seeds and tender fish creates a flavorful balance, while a squeeze of fresh lemon juice adds a zesty finish. Pan-fried to perfection in olive oil, this protein-packed dish is not only a crowd-pleaser but also a heart-healthy option. Serve it with a side of roasted vegetables or a crisp green salad for a meal that's as satisfying as it is nourishing. Try this flax seed-coated fish today for a delightful twist on a classic favorite!
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Ingredients
- 4 pieces Fish fillets (such as cod, tilapia, or salmon)
- 1 cup Ground flax seeds
- 0.5 cup All-purpose flour
- 2 large Eggs
- 1 teaspoon Garlic powder
- 1 teaspoon Paprika
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 3 tablespoons Olive oil (for frying)
- 4 pieces Lemon wedges (for serving)
Directions
Step 1
Pat the fish fillets dry with a paper towel and lightly season them with a pinch of salt and black pepper.
Step 2
Set up a breading station with three shallow bowls. In the first bowl, place the all-purpose flour. In the second bowl, beat the eggs until well combined. In the third bowl, mix the ground flax seeds, garlic powder, paprika, salt, and black pepper.
Step 3
Working one fillet at a time, dredge the fish in the flour, shaking off any excess. Then dip it into the beaten eggs, ensuring it is fully coated. Finally, press the fish into the flax seed mixture, coating both sides evenly.
Step 4
Heat olive oil in a large non-stick skillet over medium heat.
Step 5
Place the coated fish fillets gently into the skillet. Cook for 3-4 minutes on each side, or until the coating is golden brown and the fish flakes easily with a fork.
Step 6
Transfer the cooked fish to a plate lined with paper towels to drain any excess oil.
Step 7
Serve the flax seed coated fish immediately with a squeeze of fresh lemon juice and your choice of sides, such as steamed vegetables or a green salad.
Nutrition Facts
| Serving size | 1123 grams (1123.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 3368 |
| Total Fat 230.70g | 296% |
| Saturated Fat 34.00g | 170% |
| Cholesterol 750mg | 250% |
| Sodium 2938mg | 128% |
| Total Carbohydrate 131.80g | 48% |
| Dietary Fiber 75.40g | 269% |
| Total Sugars 8.80g | |
| Protein 199.80g | 400% |
| Vitamin D 2782IU | 13910% |
| Calcium 832mg | 64% |
| Iron 24mg | 132% |
| Potassium 4759mg | 101% |
Source of Calories