Crunchy Broiled Fish
Crispy broiled fish fillets coated with seasoned crumbs and a tangy yogurt mixture, offering a flavorful, healthy seafood option perfect for quick weeknight dinners or special occasions.
Ingredients
Instructions
- Preheat the broiler.
- In one bowl, mix together dry mustard, plain nonfat yogurt, and Tabasco sauce.
- In another bowl, combine bread or cracker crumbs, minced dried onion, and Italian seasoning.
- Dip each fish fillet into the yogurt mixture, then coat with the crumb mixture.
- Place the coated fillets on a broiler pan that has been sprayed with nonstick spray.
- Broil the fish for 5 minutes, then turn over and broil an additional 3 to 5 minutes or until the fish is no longer translucent.
Tips & Substitutions
For added flavor, consider incorporating fresh herbs like parsley or dill into the crumb mixture. If you don’t have fat-free bread crumbs, crushed cornflakes or panko are excellent substitutes. Adjust the Tabasco sauce to your spice preference, and for a twist, try using a different yogurt flavor such as garlic or herb. This recipe is also a great way to use leftover fish, such as from dishes like Tuna Cutlets.
Serving Suggestions
Serve the crunchy broiled fish with a fresh garden salad or steamed vegetables for a light meal. It pairs beautifully with Lemon Herb Quinoa or a side of roasted potatoes. For a dipping sauce, try a tangy tartar sauce or a squeeze of fresh lemon juice. This dish also complements seafood recipes, making it a versatile option for entertaining.
Storage & Reheating
Store any leftover broiled fish in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish on a baking sheet and warm in a preheated oven at 350°F for about 10 minutes, or until heated through. Avoid microwaving, as it can make the fish rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Crunchy Broiled Fish contains roughly 52 calories, with 2g protein, 10g carbohydrates, and 1g fat.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen fish fillets for this recipe?
Yes, you can use frozen fish fillets. Just make sure to thaw them completely in the refrigerator before preparing the recipe. Pat them dry with a paper towel to ensure the coating adheres properly and the fish broils evenly.
What type of fish is best for broiling?
Firm white fish such as cod, haddock, or tilapia work well for broiling due to their texture. However, you can also use salmon or trout for a richer flavor. Just adjust the cooking time as needed, as different fish may require slightly different broiling times.
Can I make this recipe gluten-free?
Absolutely! Simply replace the fat-free bread crumbs with gluten-free alternatives, such as crushed gluten-free crackers or almond flour. This will allow you to enjoy a crunchy coating without the gluten, making it suitable for those with dietary restrictions.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).