Heart-Healthy Breaded Fried Fish

Enjoy a guilt-free twist on a classic favorite with this Heart-Healthy Breaded Fried Fish recipe. Perfectly golden and crisp, these fish fillets use whole wheat breadcrumbs, ground flaxseed, and a zesty blend of spices like paprika, garlic powder, and lemon zest to create a nutritious yet delicious coating. The secret? A light pan-sear in heart-smart olive oil followed by a quick bake in the oven, keeping it lower in fat without sacrificing flavor. With no deep-frying involved, this dish is a wholesome option for seafood lovers looking to maintain a balanced diet. Serve with fresh lemon wedges for a bright finish, and pair it with a side of roasted veggies or a crisp salad for a complete meal. Ready in just 30 minutes, it’s a quick and easy dinner idea that’s as good for your heart as it is for your taste buds!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 fillets skinless, boneless firm white fish fillets (such as cod or haddock)
• 1 cup whole wheat breadcrumbs
• 2 tablespoons ground flaxseed
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon lemon zest
• 0.5 teaspoon black pepper
• 2 large egg whites
• 1 tablespoon low-sodium soy sauce
• 2 tablespoons olive oil
• 4 lemon wedges

Directions

Step 1

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or a silicone mat.

Step 2

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

Step 3

In a shallow dish, combine whole wheat breadcrumbs, ground flaxseed, paprika, garlic powder, onion powder, lemon zest, and black pepper. Set aside.

Step 4

In another shallow dish, whisk egg whites with the low-sodium soy sauce until well combined.

Step 5

Dip each fish fillet into the egg white mixture, ensuring both sides are coated.

Step 6

Press the fish into the breadcrumb mixture, coating both sides evenly. Shake off any excess.

Step 7

Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat. Gently place two of the fillets in the pan and cook for about 2-3 minutes per side or until the breadcrumbs are golden brown. Repeat with the remaining oil and fish fillets.

Step 8

Transfer the browned fish fillets to the prepared baking sheet and bake in the preheated oven for an additional 5-7 minutes, until the fish is cooked through and flakes easily with a fork.

Step 9

Serve the heart-healthy breaded fried fish immediately with lemon wedges on the side.

Nutrition Facts

Serving size	885.9 grams (885.9g)

Amount per serving	% Daily Value*
Calories	1338

Total Fat 44.60g	57%
Saturated Fat 6.80g	34%
Polyunsaturated Fat 2.70g
Cholesterol 258mg	86%
Sodium 1744mg	76%
Total Carbohydrate 95.20g	35%
Dietary Fiber 18.50g	66%
Total Sugars 5.50g
Protein 136.90g	274%

Vitamin D 1200IU	6000%
Calcium 223mg	17%
Iron 10mg	57%
Potassium 2487mg	53%

*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: 30.2%

Protein: 41.2%

Carbs: 28.6%