Flax Seed Coated Fish Recipe

Ditch the breading and say hello to a healthier, equally delicious way to enjoy crispy fish! This recipe uses milled flaxseed for a crunchy coating that's packed with omega-3s. Ready in under 20 minutes, it's a perfect weeknight meal the whole family will love. Serve with your favorite sides like broccoli and brown rice for a complete and nutritious dinner.

Prep Time 15 mins

Cook Time 15 mins

Calories 458.2 kcal

Protein 97g

Rating Be the first

102

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Recipe Author

The Forktionary Kitchen Team

Adapted from Food.com, then tested & standardized by Forktionary.

Ingredients for Flax Seed Coated Fish

Fish Fillets
2 large eggs
Salt And Pepper
Limes, Juice Of
Ground Flax Seeds
Canola Oil
1 head broccoli, steamed
1 cup cooked brown rice

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How to Make Flax Seed Coated Fish

Marinate fish fillets (about 1 lb) in 2 tablespoons lime juice, 1 teaspoon salt, and ½ teaspoon black pepper for at least 10 minutes.
In a shallow dish, whisk together 2 large eggs and 1 tablespoon olive oil.
In a separate shallow dish, place ½ cup milled flaxseed.
Dip each fish fillet into the egg mixture, ensuring it's fully coated.
Dredge the egg-coated fish in the milled flaxseed, pressing gently to adhere the coating.
Heat 1 tablespoon olive oil in a large skillet over medium heat.
Carefully place the fish fillets in the hot skillet and cook for 3-4 minutes per side, or until golden brown and cooked through.
Serve immediately with steamed broccoli and brown rice.

Nutrition Information (Approximate per serving)

Sodium

7 g

Sugar

Fat

Carbs

10g

Recipe Categories (Choose a category and find related recipes!)

Main Courses Main Dish / Dinner Side Dishes Seafood Cod Recipes The Americas American Healthy Gluten Free

Recipe Tags (Choose a tag and find related recipes!)

15 Minutes Or Less Time To Make Course Main Ingredient Preparation Main Dish Seafood Fish

Frequently Asked Questions

How long does it take to make Flax Seed Coated Fish?

Flax Seed Coated Fish takes about 30 minutes from start to finish — roughly 15 minutes to prepare and 15 minutes to cook.

How many calories are in Flax Seed Coated Fish?

Flax Seed Coated Fish has approximately 458.2 calories per serving, with about 97 g protein, 10 g carbohydrates and 22 g fat.

What ingredients do I need for Flax Seed Coated Fish?

The key ingredients for Flax Seed Coated Fish are Fish Fillets, Egg, Salt And Pepper, Limes, Juice Of, Ground Flax Seeds, Canola Oil. See the full list with measurements above.