Easy Friendly Baked Fish Fillets Recipe

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Introduction:

Indulging in fried fish fillets can be a delightful treat, but for those watching their waistlines or following specific dietary plans traditional frying might not fit the bill. Fear not, as there’s a healthier alternative that doesn’t compromise on flavor or texture: baked fish fillets. This recipe offers a satisfying crunch without the excess oil, making it a perfect choice for those looking to enjoy a guilt-free meal.

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Ingredients:

  • 4 (4-ounce) white fish fillets (such as tilapia or cod)
  • 1/2 cup whole wheat flour
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 2 large egg whites
  • 1 cup whole wheat breadcrumbs
  • Cooking spray
  • Lemon wedges for serving (optional)

Instructions:

  1. Preheat and Prepare: Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper and lightly coat it with cooking spray.
  2. Prepare Coating Ingredients: In a shallow dish, combine the whole wheat flour, salt, black pepper, paprika, garlic powder, and onion powder. These seasonings will provide flavor to the fish and enhance the overall taste. In another shallow dish, whisk the egg whites until frothy. This will act as the binding agent for the breadcrumbs. Finally, place the breadcrumbs in a third shallow dish. Using whole wheat flour and breadcrumbs adds fiber and nutrients compared to their refined counterparts.
  3. Dredge the Fish: Dredge each fish fillet in the flour mixture, ensuring they are evenly coated. Shake off any excess flour to avoid clumping. This step helps the egg whites adhere to the fish better in the next step.
  4. Coat with Egg Whites: Dip the flour-coated fillets into the egg whites, ensuring they are fully coated. Allowing excess egg whites to drip off helps prevent a thick and soggy coating.
  5. Bread the Fillets: Coat the fillets evenly with breadcrumbs, pressing gently to ensure the breadcrumbs adhere well to the fish. Using whole wheat breadcrumbs provides a crunchy texture and adds a nutty flavor.
  6. Arrange on Baking Sheet: Place the coated fillets on the prepared baking sheet, ensuring they are spaced apart. This allows air to circulate around each fillet, promoting even baking and crispy texture.
  7. Lightly Spray with Cooking Spray: Lightly spray the tops of the fillets with cooking spray. This helps achieve a golden brown and crispy exterior without excess oil, making the dish healthier.
  8. Bake: Bake the fillets in the preheated oven for 15-20 minutes, or until the fish is cooked through and the coating is crispy and golden brown. The baking time may vary depending on the thickness of the fillets, so keep an eye on them to avoid overcooking.
  9. Serve: Serve the baked fish fillets hot with lemon wedges on the side, if desired. The citrusy flavor of lemon adds brightness to the dish and complements the savory flavors of the fish.

Enjoy this healthier version of fried fish fillets, suitable for   anyone looking for a lighter alternative to traditional fried fish.

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