Mediterranean Diet Crispy Fried Hake Fish
Discover the irresistible charm of Mediterranean Diet Crispy Fried Hake Fish—a healthy take on comfort food that blends bold flavors and crunchy textures. This recipe elevates tender hake fillets with a wholesome coating of whole wheat flour, crispy cornmeal, and aromatic spices like paprika, garlic powder, and oregano. Fried to golden perfection in heart-healthy olive oil, each bite delivers a perfectly balanced crunch. Garnished with fresh parsley and served alongside zesty lemon wedges, this dish embodies Mediterranean simplicity while staying delightfully satisfying. Ready in just 35 minutes, it’s the ultimate choice for a quick, nutritious meal with vibrant flavor and guilt-free indulgence. Perfect for seafood lovers or anyone craving a lighter, healthier fried fish recipe!
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Recipe Information
Ingredients
- 4 pieces Hake fillets
- 0.5 cups Whole wheat flour
- 0.5 cups Cornmeal
- 1 teaspoon Garlic powder
- 1 teaspoon Paprika
- 1 teaspoon Dried oregano
- 1 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- 1 large Egg
- 2 tablespoons Milk
- 4 tablespoons Extra virgin olive oil
- 4 pieces Lemon wedges
- 2 tablespoons Fresh parsley
Instructions
Rinse the hake fillets under cold water and pat them dry with paper towels.
In a shallow dish, combine the whole wheat flour, cornmeal, garlic powder, paprika, dried oregano, salt, and ground black pepper. Mix well to ensure the spices are evenly distributed.
In another shallow dish, whisk together the egg and milk until combined.
Dip each hake fillet first into the egg mixture, letting any excess drip off, and then coat it in the flour-cornmeal mixture, pressing lightly to ensure a good coating.
Heat the extra virgin olive oil in a large skillet over medium heat. You want the oil to be hot but not smoking.
Fry the coated hake fillets in the skillet, cooking them for about 3-4 minutes on each side, or until they are golden brown and cooked through. Don't overcrowd the skillet; cook in batches if necessary.
Once cooked, transfer the hake fillets to a plate lined with paper towels to absorb any excess oil.
Garnish with freshly chopped parsley and serve immediately with lemon wedges on the side for squeezing over the fish.
Nutrition Facts
Calories |
2055 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 84.2 g | 108% | |
| Saturated Fat | 14.0 g | 70% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 698 mg | 233% | |
| Sodium | 3071 mg | 134% | |
| Total Carbohydrate | 132.0 g | 48% | |
| Dietary Fiber | 17.1 g | 61% | |
| Total Sugars | 3.5 g | ||
| Protein | 204.8 g | 410% | |
| Vitamin D | 49.3 mcg | 246% | |
| Calcium | 319 mg | 25% | |
| Iron | 12.3 mg | 68% | |
| Potassium | 3548 mg | 75% | |
*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.
