Heart-Healthy Beer Battered Cod

Dive into the guilt-free indulgence of Heart-Healthy Beer Battered Cod, a flavorful twist on the classic fish fry that’s light on oils yet big on taste! Featuring fresh, flaky cod fillets coated in a wholesome batter made with whole wheat flour, frothy egg white, and light beer, this recipe fuses crispiness and nutrition in every bite. Seasoned with paprika, garlic powder, and black pepper, and cooked in a blend of heart-friendly olive and canola oils, this dish delivers vibrant flavors without compromising health. Sprinkled with whole wheat breadcrumbs for an extra crunch and served with fresh lemon wedges, it’s the perfect upgraded comfort food that’s ready in just 30 minutes. Ideal for weeknight dinners or casual gatherings, this healthier take on beer-battered fish will become a fast favorite!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 pieces (about 6 ounces each) Fresh cod fillets
• 1 cup Whole wheat flour
• 1 tablespoon Low-sodium baking powder
• 1 teaspoon Garlic powder
• 0.5 teaspoon Ground black pepper
• 0.5 teaspoon Paprika
• 1 large Egg white
• 1 cup Light beer
• 2 tablespoons Olive oil
• 2 tablespoons Canola oil
• 1 cup Whole wheat breadcrumbs
• 4 pieces (for serving) Lemon wedges

Directions

Step 1

In a medium bowl, combine the whole wheat flour, low-sodium baking powder, garlic powder, black pepper, and paprika. Mix well to ensure the spices are evenly distributed throughout the flour mixture.

Step 2

Separate the large egg and beat the egg white until frothy in a small bowl. Add the frothy egg white and the light beer into the flour mixture. Stir until smooth and well combined, resulting in a thick batter.

Step 3

In a large non-stick skillet, heat the olive oil and canola oil over medium-high heat. You may want to adjust the heat down if the oil starts to smoke.

Step 4

Pat the cod fillets dry with paper towels to remove excess moisture, then lightly dust each fillet with additional flour to help the batter stick.

Step 5

Dip each cod fillet into the beer batter mixture, ensuring it is fully coated. Allow any excess batter to drip off before cooking.

Step 6

Carefully place the battered cod into the skillet. Cook each fillet for about 4-5 minutes per side, depending on thickness, until the batter is golden brown and the fish is cooked through. The fish should flake easily with a fork.

Step 7

Remove the cooked fillets from the skillet and place them on a paper-towel-lined plate to drain any excess oil.

Step 8

For added texture and crunch, consider sprinkling cooked fillets with whole wheat breadcrumbs immediately after removing from the skillet.

Step 9

Serve the beer-battered cod hot, garnished with lemon wedges for a refreshing touch.

Nutrition Facts

Serving size	733.6 grams (733.6g)

Amount per serving	% Daily Value*
Calories	1560

Total Fat 65.20g	84%
Saturated Fat 8.00g	40%
Polyunsaturated Fat 9.70g
Cholesterol 49mg	16%
Sodium 950mg	41%
Total Carbohydrate 179.10g	65%
Dietary Fiber 28.20g	101%
Total Sugars 5.90g
Protein 57.30g	115%

Vitamin D 45IU	227%
Calcium 165mg	13%
Iron 12mg	66%
Potassium 1471mg	31%

*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: 38.3%

Protein: 15.0%

Carbs: 46.8%