Heart-Healthy Crispy Fried Small Fish
Experience the ultimate balance of crunch and nutrition with our *Heart-Healthy Crispy Fried Small Fish* recipe—proof that indulgence and wellness can coexist. This dish transforms tender small fish like anchovies or smelts into perfectly crispy bites using a light coating of whole wheat flour, cornmeal, and a flavorful blend of smoked paprika, garlic powder, and lemon zest. Instead of deep-frying, these little gems are pan-fried in heart-healthy olive oil until golden and crunchy. Enhanced with a sprinkle of fresh parsley and a generous squeeze of zesty lemon, this quick and easy recipe is ready in just 30 minutes and makes for a satisfying appetizer, snack, or main dish. Perfect for seafood lovers seeking a wholesome twist, this dish proves delicious food can still be good for you!
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Recipe Information
Ingredients
- 500 grams small fish (such as anchovies or smelts)
- 3 tablespoons olive oil
- 100 grams whole wheat flour
- 50 grams cornmeal
- 1 teaspoon baking powder
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon lemon zest
- 0.5 teaspoon black pepper
- 0.5 teaspoon sea salt
- 2 egg whites
- 2 tablespoons fresh parsley, chopped
- 4 lemon wedges
Instructions
Rinse the small fish under cold water and pat them dry with paper towels. Ensure they are thoroughly cleaned and scales removed if needed.
In a shallow dish, combine whole wheat flour, cornmeal, baking powder, smoked paprika, garlic powder, lemon zest, black pepper, and sea salt. Mix well.
In a separate bowl, beat the egg whites until slightly frothy.
Dip each fish into the egg whites, ensuring they are well coated, then dredge them in the flour mixture. Press gently to adhere the coating to the fish.
Heat 3 tablespoons of olive oil in a large non-stick skillet over medium-high heat.
Once the oil is hot, place the coated fish in the skillet in a single layer. Do not overcrowd; cook in batches if necessary.
Fry the fish for 3-4 minutes on each side or until golden brown and crispy. Adjust the heat as needed to prevent burning.
Use a slotted spoon to transfer the fried fish to a plate lined with paper towels to drain excess oil.
Sprinkle freshly chopped parsley over the fish for added flavor and garnish.
Serve the crispy fried small fish hot with fresh lemon wedges on the side for squeezing over the top.
Nutrition Facts
Calories |
2022 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 96.2 g | 123% | |
| Saturated Fat | 19.7 g | 98% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 375 mg | 125% | |
| Sodium | 3914 mg | 170% | |
| Total Carbohydrate | 123.2 g | 45% | |
| Dietary Fiber | 18.4 g | 66% | |
| Total Sugars | 2.4 g | ||
| Protein | 175.2 g | 350% | |
| Vitamin D | 50.0 mcg | 250% | |
| Calcium | 1084 mg | 83% | |
| Iron | 19.4 mg | 108% | |
| Potassium | 2278 mg | 48% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
