Healthy Baked "Fried" Fish Fillets

Fish is carb-free, high-protein, and a source of heart-healthy omega-3 fats, but fried, breaded fish can also come with excess calories, fat, and carbs. This recipe retains nutrients in fish while keeping it healthy, but it’s still delicious with a crispy, lightly seasoned, thin breading. Plus, it’s simple to prepare and family-friendly.

Variations and Serving Suggestions

• For a gluten-free or low-carb option, substitute almond flour for whole-wheat breadcrumbs. Another option is to use ¼ cup of parmesan cheese and ¼ cup of almond flour.
• Oats and ground whole-grain crackers are also good swaps for whole-wheat breadcrumbs. 
• For a spicy kick, add cayenne pepper, chili pepper, or chili powder to the breadcrumb mixture.
• For an herb flavor, mix chopped fresh parsley, thyme, and/or oregano into the breadcrumb mixture.
• For a low-carb, low-calorie meal, serve over a bed of mixed greens with chopped vegetables, and add a light balsamic vinaigrette or raspberry vinaigrette.
• For another low-carb, low-calorie meal, pair with roasted or steamed vegetables like broccoli or asparagus.
• For a balanced meal, serve with a salad or cooked vegetables along with quinoa or brown rice for added fiber and complex carbohydrates.
• Try your fish filet on a whole-grain bun with hummus or guacamole and a side salad for a filling and nutritious lunch. 

Recipe for Healthy “Fried” Fish Filet

Makes 4 servings (serving size: 1 fish filet)

Ingredients:

• 4 fish fillets (cod, tilapia, or haddock; about 4-5 oz each)
• ½ cup of whole wheat breadcrumbs
• ¼ cup of cornmeal
• ½ teaspoon of paprika
• ½ teaspoon of garlic powder
• ½ teaspoon of onion powder
• ¼ teaspoon of salt
• ½ teaspoon of pepper
• 2 egg whites
• 2 tablespoons of water
• Cooking spray or olive oil

Instructions:

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or a wire rack.
2. Combine breadcrumbs, cornmeal, paprika, garlic powder, onion powder, salt, and pepper in a shallow dish.
3. Whisk the egg and water in a separate shallow dish until frothy.
4. Pat the fish fillets dry with a paper towel. Dip each fillet into the egg wash, ensuring even coating, then press into the breadcrumb mixture, coating both sides. Shake off any excess.
5. Place the breaded fillets on the prepared baking sheet. Lightly spray with cooking spray or brush with a small amount of olive oil.
6. Bake in the oven for 12 to 15 minutes, flipping halfway through, until golden brown and the fish flakes easily with a fork.
7. Serve with a squeeze of fresh lemon juice.

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Nutrition information per serving: 190 calories; 3 grams of fat; 1 gram of saturated fat; 60 mg of cholesterol; 200 mg of sodium; 15 grams of carbohydrates; 1 gram of sugar; 1 gram of fiber; 25 grams of protein

Reviewed by Natalie Stein, MS, MPH, CDCES