Mediterranean Diet Crispy Fried Fish Balls
Dive into the vibrant flavors of the Mediterranean with these crispy fried fish balls, a fresh and hearty twist on classic seafood appetizers. Made with white fish fillets like cod or haddock, these golden bites are infused with aromatic parsley, dill, lemon zest, and a touch of garlic for a zesty and herbaceous flavor profile. Bound with panko breadcrumbs and spices, the mixture is lightly coated in flour before frying to achieve an irresistibly crispy exterior. Perfectly cooked in olive oil, these fish balls pair wonderfully with creamy yogurt sauce and a splash of lemon juice, making them ideal for a light yet flavorful dinner or an impressive party snack. Ready in just 45 minutes, this Mediterranean-inspired recipe is a delicious and nutritious way to enjoy seafood, aligned with a heart-healthy diet!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 pound Fresh white fish fillets (cod, haddock, or similar)
- 1 cup Panko breadcrumbs
- 0.25 cup Fresh parsley, finely chopped
- 2 tablespoons Fresh dill, finely chopped
- 1 teaspoon Lemon zest
- 2 cloves Garlic, minced
- 0.5 cup Onion, finely chopped
- 1 Egg
- 0.5 cup All-purpose flour
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Cayenne pepper
- 0.5 cup Olive oil
- 4 Lemon wedges
- To taste Yogurt sauce for serving (optional)
Instructions
Begin by patting the fish fillets dry with paper towels and then chop them finely, or pulse in a food processor until coarsely ground.
In a large mixing bowl, combine the chopped fish, panko breadcrumbs, parsley, dill, lemon zest, minced garlic, chopped onion, beaten egg, and season with salt, black pepper, and cayenne pepper.
Mix the ingredients thoroughly until the mixture holds together. If it feels too wet, add a few more breadcrumbs; if too dry, a little more beaten egg.
Shape the mixture into balls about 1.5 inches in diameter, then roll each ball in flour to coat lightly.
Heat the olive oil in a large skillet over medium-high heat. Once the oil is shimmering, carefully add the fish balls, ensuring not to overcrowd the pan.
Fry the fish balls for about 3-4 minutes on each side, or until golden brown and cooked through. You may need to do this in batches depending on the size of your skillet.
Once cooked, remove the fish balls with a slotted spoon and drain them on a plate lined with paper towels.
Serve the crispy fried fish balls warm, garnished with lemon wedges and a side of yogurt sauce, if desired.
Nutrition Facts
Calories |
2017 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 128.2 g | 164% | |
| Saturated Fat | 21.9 g | 110% | |
| Polyunsaturated Fat | 12.4 g | ||
| Cholesterol | 428 mg | 143% | |
| Sodium | 3163 mg | 138% | |
| Total Carbohydrate | 107.4 g | 39% | |
| Dietary Fiber | 8.8 g | 31% | |
| Total Sugars | 11.7 g | ||
| Protein | 106.7 g | 213% | |
| Vitamin D | 23.9 mcg | 119% | |
| Calcium | 355 mg | 27% | |
| Iron | 12.4 mg | 69% | |
| Potassium | 2330 mg | 50% | |
*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.
