Mediterranean Diet Crispy Fish Bites
Experience the vibrant flavors of the Mediterranean with this healthy and delicious recipe for Mediterranean Diet Crispy Fish Bites. Perfectly seasoned and oven-baked to golden perfection, these bite-sized morsels feature firm white fish coated in a wholesome blend of whole wheat panko breadcrumbs, ground almonds, Parmesan cheese, and aromatic herbs like oregano and garlic. A sprinkle of lemon zest adds a refreshing citrus pop, while baking in olive oil ensures a satisfying crunch without the need for frying. Ready in just 35 minutes, this Mediterranean-inspired dish is a nutritious and crowd-pleasing option for weeknight dinners or casual gatherings. Serve with lemon wedges and a touch of fresh parsley for garnish to elevate this guilt-free treat.
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Recipe Information
Ingredients
- 500 grams firm white fish (such as cod or haddock)
- 150 grams whole wheat panko breadcrumbs
- 50 grams ground almonds
- 30 grams Parmesan cheese, grated
- 1 teaspoon dried oregano
- 0.5 teaspoon garlic powder
- 1 teaspoon lemon zest
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 large eggs
- 4 tablespoons extra virgin olive oil
- 1 whole lemon wedges (for serving)
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
Instructions
Preheat your oven to 200°C (400°F) and line a baking sheet with parchment paper.
Cut the fish into bite-sized pieces, about 2.5 cm (1 inch) cubes. Pat the pieces dry with paper towels to remove excess moisture.
In a shallow dish, combine panko breadcrumbs, ground almonds, Parmesan cheese, dried oregano, garlic powder, lemon zest, salt, and black pepper. Mix well.
In another bowl, beat the eggs until smooth.
Dip each fish piece into the beaten eggs, allowing any excess to drip off, then coat thoroughly with the breadcrumb mixture.
Place the coated fish bites on the prepared baking sheet. Drizzle or spray them evenly with 2 tablespoons of olive oil to help them crisp up in the oven.
Bake the fish bites in the preheated oven for 12-15 minutes, flipping once halfway through. They should be golden brown and cooked through.
Remove the fish bites from the oven and let them rest for a couple of minutes. They can be garnished with freshly chopped parsley if desired.
Serve the crispy fish bites with lemon wedges on the side for squeezing over just before eating.
Nutrition Facts
Calories |
2041 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 108.3 g | 139% | |
| Saturated Fat | 20.5 g | 102% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 617 mg | 206% | |
| Sodium | 3112 mg | 135% | |
| Total Carbohydrate | 136.7 g | 50% | |
| Dietary Fiber | 27.2 g | 97% | |
| Total Sugars | 13.7 g | ||
| Protein | 147.0 g | 294% | |
| Vitamin D | 7.1 mcg | 35% | |
| Calcium | 772 mg | 59% | |
| Iron | 13.9 mg | 77% | |
| Potassium | 2666 mg | 57% | |
*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.
