Mediterranean Diet Crispy Fried Fish Pieces
Experience a taste of the Mediterranean with this delightful ‘Mediterranean Diet Crispy Fried Fish Pieces’ recipe! Perfectly seasoned firm white fish fillets are marinated with zesty lemon and fragrant spices, then coated in a crispy blend of whole wheat flour and fine cornmeal for a healthier twist on fried fish. Pan-fried in heart-healthy extra-virgin olive oil, these golden bites achieve a crunchy exterior while staying tender and juicy inside. Served alongside a creamy Greek yogurt dipping sauce infused with lemon zest and fresh parsley, this dish is not just delicious but embodies the wholesome principles of the Mediterranean diet. Ready in just 35 minutes, these crispy fish pieces are ideal for a quick family dinner or as an impressive appetizer. Keywords: Mediterranean diet, crispy fish, fried fish recipe, healthy seafood, whole wheat coating, yogurt dipping sauce.
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Recipe Information
Ingredients
- 4 pieces firm white fish fillets
- 1 medium, juiced and zested lemon
- 0.5 cup whole wheat flour
- 0.5 cup fine cornmeal
- 1 large egg
- 0.5 cup low-fat plain Greek yogurt
- 0.25 cup extra-virgin olive oil
- 1.5 teaspoons salt
- 0.75 teaspoons ground black pepper
- 0.5 teaspoon garlic powder
- 1 teaspoon dried oregano
- 2 tablespoons, chopped fresh parsley
Instructions
Rinse and pat dry the firm white fish fillets, then cut each into smaller pieces, about 2 inches wide.
In a shallow bowl, zest the lemon and squeeze the juice over the fish pieces. Season with 1 teaspoon of salt and half of the ground black pepper. Let marinate for about 10 minutes.
In another shallow bowl, whisk the whole wheat flour, fine cornmeal, remaining salt, garlic powder, ground black pepper, and dried oregano together.
In a separate small bowl, beat the egg until blended.
Heat the extra-virgin olive oil in a large non-stick skillet over medium heat.
Dredge each piece of fish first in the beaten egg, allowing the excess to drip off, then coat thoroughly in the flour and cornmeal mixture, pressing lightly to adhere.
Place the coated fish pieces in the skillet, cooking in batches if necessary, to avoid overcrowding.
Fry the fish for about 3-4 minutes on each side, or until golden brown and cooked through. Transfer onto a plate lined with paper towels to drain any excess oil.
In a small bowl, combine the yogurt with the lemon zest saved from earlier, chopped fresh parsley, and adjust seasoning if needed.
Serve the fish pieces hot, accompanied by the yogurt dipping sauce.
Nutrition Facts
Calories |
1623 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 79.2 g | 102% | |
| Saturated Fat | 13.7 g | 68% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 418 mg | 139% | |
| Sodium | 3908 mg | 170% | |
| Total Carbohydrate | 104.9 g | 38% | |
| Dietary Fiber | 14.4 g | 51% | |
| Total Sugars | 6.9 g | ||
| Protein | 120.2 g | 240% | |
| Vitamin D | 21.0 mcg | 105% | |
| Calcium | 320 mg | 25% | |
| Iron | 8.3 mg | 46% | |
| Potassium | 1957 mg | 42% | |
*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.
