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Home » Healthy Recipe Ideas – Breaded Fish Fillet and Low Fat Cheese

Healthy Recipe Ideas – Breaded Fish Fillet and Low Fat Cheese


I sometimes have these really strong urges and cravings for junk food. And even with years of experience and dieting I still get them. There’s no escaping them! The good news is that you can prepare yourself something that is equally, if not even more, tasty.

An easy, healthy, and quick snack like this one will help you out by providing you with important macronutrients and micronutrients that will help you out with your fitness program and most importantly will save you from the evil junk-food cravings.

Furthermore, this dish is excellent for parties as it can be shared with a lot of people, offers an amazing taste and is absolutely healthy, which means that you are not filling yourself with tons and tons of bad fats and sugars from the dip choices!

A very important reminder is that there is lactose involved in the meal, if you by any chance are diagnosed with lactose intolerance what you can do is exclude the low fat cheese from the recipe and stick with the breaded fish fillet. It still has an amazing taste so you won’t be missing out!


Calories: 680 or 520 (without the cheese) + 50 (from the dips)
Carbohydrates: 54g
Protein: 76g
Fats: 25.5g

This meal is also incredibly rich of important and healthy micronutrients that will be beneficial for the body such as: Biotin, Omega-3, Omega-6 fatty acids, Iron, Calcium, Zinc, Copper, Potassium, Phosphorus, Selenium, Vitamin A, Vitamin B12, Vitamin B6 and more!

When consuming this whole mean, if alone, I would advise a split-in-half-consumption. What this means is that you should split it in two as it contains a lot of macronutrients and due to the fact that your body is incapable of breaking down all of it in one sitting it will result in increased levels of body fat storage. However, if you consume it in two or three sittings your body will be more than capable of digesting the whole thing without gaining a gram of fat!

What can also be noticed here is that this meal is an absolute anabolic powerhouse! This means that it will increase your overall anabolism of your body resulting in stronger bones, denser muscles and even in stronger nails and hair. This is caused due to the dish’s powerful micronutrient content as well as its macronutrient content.

It’s not only that but you also benefit from the dips, yes you heard me right! The dips are natural and contain no added sugars. And one of the choices for dip is mustard, as weird as it may sound. Mustard has a ton of positive effects on the body! You can click on this article to read more about the benefits of mustard or this article to read about the thermogenic act


1 fillet of pangasius fish or basa fish

2 eggs

3 slices of low fat cheese (cheddar is preferred)

35g of oats

35g of wholegrain/wholewheat flour

British Mustard

Natural Ketchup (no added sugar)

Olive oil/Coconut oil/Cooking spray

Red pepper seasoning (paprika can work)

Dark pepper seasoning

Parsley seasoning

Salt (I usually use Himalayan as it has lower sodium content and better taste)

Vegeta all purpose seasoning (crushed vegetables basically)
Vegeta Food Seasoning 250 g (Pack of 8) < You can order from here UK
Vegeta, Gourmet Seasoning, No MSG, 17.5oz (500g) bag < and for the US


The first thing that will be necessary is to complete the batter in which we are going to soak the fish fillet and the low fat cheese.

Fire up the stove and make sure that it’s nice and hot before you put in the fish and cheese. Keep in mind, we are not going to deep fry, just fry. You can use olive oil or just plain cooking spray if you want to lower the calories of the dish. I personally prefer going with one of the oils as it provides a good source of Omega-3 and Omega-6 fatty acids! If that is the case a tablespoon and a half of olive oil should be enough.

In medium sized bowl (or large one depending on your preferences) we are going to mix in together the two eggs, 35g of oats, 35 of wholegrain or wholewheat flour (to increase the density of the batter), a pinch of red pepper seasoning(if you don’t have any laying around you can use paprika seasoning), a pinch of black pepper, two pinches of parsley seasoning, a dash of salt (preferably himalayan), and two pinches of Vegeta all purpose seasoning.

Mix the ingredients together with the use of a fork or a whisk, whatever is more comfortable for you, until you get a consistent and tick liquid. Do not use a mixer or anything of that nature as it’s going to crush the oats and eliminate the crunchy taste.

Cut the fish fillet in stripes, or other words place the fish and cut horizontally of its body so you get nice long stripes of fish fillet that should be long about 7-10cm (3-4inches).

Cut the low fat cheese into medium sized cubes.

At this point your frying pan should be nice and hot. You can make sure by slightly watering your hand and gently sprinkling on top of the pan. If the water droplets start to dance around and to evaporate, then that means that the frying pan has been heated to the necessary temperature.

Get the fish and cheese and dip them inside the batter. Make sure that they are nicely covered with the batter. This is especially important for the cheese – we want the cheese to be locked away inside the batter so it’s nice and crunchy on the outside and cheesy and the inside!

Place the dipped fish and cheese in the frying pan and keep them on one side for about 1 minute and a half and then switch sides. You are going to fry the fish until it reaches a rich golden/brownish coloring and the same goes for the cheese. The whole process should not take you any longer than 15-20 minutes.

When it comes to dip selection I prefer to go with two main options – Ketchup and Mustard. One has a nice and soft taste and the other has a strong and zesty taste.
Add a tablespoon of both on a plate in a way that it does not touch the fish or cheese.


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