Low Sodium Crumbed Fish Fillet

Savor the irresistible crunch of this Low Sodium Crumbed Fish Fillet—a healthy twist on a classic favorite! Perfectly seasoned with garlic powder, onion powder, parsley, and a hint of paprika, these tender white fish fillets deliver bold flavor without the need for extra salt. A golden panko breadcrumb coating, enhanced by zesty lemon and a drizzle of olive oil, ensures a satisfyingly crispy texture with every bite—all baked to perfection in just 15 minutes. Quick, easy, and heart-friendly, this recipe is ideal for a family dinner or weeknight meal. Pair with fresh lemon wedges and steamed vegetables for a wholesome, low sodium seafood delight!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 pieces White fish fillets (e.g., cod, haddock)
• 1 tablespoon Lemon zest
• 1 teaspoon Garlic powder
• 1 teaspoon Onion powder
• 1 teaspoon Dried parsley
• 0.5 teaspoon Ground black pepper
• 0.5 teaspoon Paprika
• 2 tablespoons Olive oil
• 1 cup Panko breadcrumbs
• 2 large Egg whites
• 0.5 cup All-purpose flour

Directions

Step 1

Preheat your oven to 400 degrees Fahrenheit (200 degrees Celsius) and line a baking sheet with parchment paper.

Step 2

In a shallow dish, place the flour.

Step 3

In another dish, whisk together the egg whites until slightly frothy.

Step 4

In a third dish, combine the panko breadcrumbs, lemon zest, garlic powder, onion powder, dried parsley, ground black pepper, and paprika.

Step 5

Take one fish fillet at a time, pat it dry with paper towels, and lightly coat it with the flour, shaking off any excess.

Step 6

Dip the flour-coated fillet into the egg whites, ensuring it is fully covered.

Step 7

Press the fillet into the breadcrumb mixture, turning to coat both sides evenly. Press gently to help the crumbs adhere.

Step 8

Place the crumb-coated fillets onto the prepared baking sheet.

Step 9

Drizzle the olive oil evenly over the fish fillets to help them crisp up during baking.

Step 10

Bake in the preheated oven for 12-15 minutes, or until the fish is opaque and flakes easily with a fork, and the breadcrumbs are golden brown.

Step 11

Remove from the oven and let the fillets cool for a few minutes before serving.

Step 12

Serve with a fresh lemon wedge on the side and enjoy your low sodium crumbed fish fillet.

Nutrition Facts

Serving size	818.2 grams (818.2g)

Amount per serving	% Daily Value*
Calories	1225

Total Fat 34.90g	45%
Saturated Fat 5.10g	26%
Polyunsaturated Fat 2.70g
Cholesterol 300mg	100%
Sodium 816mg	35%
Total Carbohydrate 94.40g	34%
Dietary Fiber 6.00g	21%
Total Sugars 4.50g
Protein 129.70g	259%

Vitamin D 1200IU	6000%
Calcium 143mg	11%
Iron 8mg	44%
Potassium 2091mg	44%

*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: 25.9%

Protein: 42.9%

Carbs: 31.2%