Heart-Healthy Pescado Empanizado
Indulge in a guilt-free twist on a beloved classic with this Heart-Healthy Pescado Empanizado recipe! This lightened-up version of crispy breaded fish uses tender tilapia fillets coated in whole wheat breadcrumbs, seasoned with zesty lemon, paprika, and garlic for a flavorful crunch. Instead of frying, the fillets are oven-baked to golden perfection, making this a perfect low-fat, high-protein meal. Soaked in low-fat buttermilk to keep the fish moist and tender, then garnished with fresh parsley and served alongside lemon wedges, this dish is as nutritious as it is delicious. Ready in just 40 minutes, this heart-healthy recipe is perfect for weeknight dinners or an elevated family meal that you can feel great about.
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Recipe Information
Ingredients
- 4 pieces Tilapia fillets
- 1 cup Whole wheat breadcrumbs
- 1 cup Low-fat buttermilk
- 1 teaspoon Lemon zest
- 1 teaspoon Paprika
- 1 teaspoon Garlic powder
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 as needed Olive oil spray
- 2 tablespoons Fresh parsley
- 4 pieces Lemon wedges
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Place the buttermilk in a shallow dish. Add the tilapia fillets to the buttermilk and let them soak for about 5 minutes to tenderize the fish.
In another shallow dish, combine the whole wheat breadcrumbs, lemon zest, paprika, garlic powder, salt, and black pepper. Stir well to ensure all the spices are evenly distributed throughout the breadcrumbs.
Remove a fillet from the buttermilk, allowing any excess to drip off, and dredge it in the breadcrumb mixture, pressing gently to ensure it adheres on all sides. Repeat with the remaining fillets.
Place the breaded fillets on the prepared baking sheet, making sure they're not touching each other. Lightly spray the tops of the fish with olive oil spray to promote browning and crispiness.
Bake the fish in the preheated oven for 20-25 minutes, or until the breadcrumbs are golden and the fish is cooked through and flakes easily with a fork.
Garnish the baked fish with freshly chopped parsley and serve with lemon wedges. Enjoy your heart-healthy dish immediately.
Nutrition Facts
Calories |
998 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.8 g | 23% | |
| Saturated Fat | 5.3 g | 26% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 210 mg | 70% | |
| Sodium | 2251 mg | 98% | |
| Total Carbohydrate | 108.9 g | 40% | |
| Dietary Fiber | 18.1 g | 65% | |
| Total Sugars | 21.4 g | ||
| Protein | 106.7 g | 213% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 466 mg | 36% | |
| Iron | 10.4 mg | 58% | |
| Potassium | 2360 mg | 50% | |
*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.
