Mediterranean Diet Karaage (Japanese Fried Chicken)
Elevate your dinner table with this creative twist on a classic—Mediterranean Diet Karaage, a wholesome and flavorful take on Japanese fried chicken. This baked version swaps the traditional deep-frying for a lighter, heart-healthy approach, using extra virgin olive oil and chickpea flour for a crisp yet tender coating. Marinated in a vibrant blend of Mediterranean and Japanese flavors, including soy sauce, garlic, lemon juice, smoked paprika, cumin, and coriander, each bite is infused with bold, aromatic goodness. Perfectly golden and oven-crisped, this recipe is ready in under an hour and makes a delectable, high-protein meal. Serve it with fresh parsley, a wedge of lemon, and a side of your favorite Mediterranean-inspired salad for a guilt-free twist on comfort food. Ideal for those seeking healthy global fusion recipes, this dish is a must-try for fans of the Mediterranean diet and Japanese cuisine alike!
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Recipe Information
Ingredients
- 500 grams boneless, skinless chicken thighs
- 60 ml olive oil
- 1 tablespoon lemon juice
- 2 tablespoons soy sauce (low sodium)
- 3 cloves garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 2 tablespoons fresh parsley, chopped
- 50 grams chickpea flour
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Cut the chicken thighs into bite-sized pieces and place them in a bowl.
In a separate small bowl, whisk together 1 tablespoon of olive oil, lemon juice, soy sauce, minced garlic, ground cumin, ground coriander, smoked paprika, salt, and black pepper.
Pour the marinade over the chicken pieces and toss to coat evenly. Cover the bowl with plastic wrap or a lid and let it marinate in the refrigerator for at least 30 minutes, ideally 1 hour.
Preheat the oven to 200°C (400°F) and line a baking sheet with parchment paper.
Remove the chicken from the refrigerator. In a shallow dish, spread the chickpea flour.
Lightly coat each piece of marinated chicken with chickpea flour, shaking off the excess.
Spread the flour-coated chicken pieces evenly on the prepared baking sheet.
Drizzle the remaining olive oil over the chicken pieces.
Bake in the preheated oven for 20-25 minutes or until the chicken is golden brown and cooked through, flipping halfway through the cooking time.
Remove the chicken from the oven and allow it to rest for a few minutes.
Serve the Mediterranean Diet Karaage with a garnish of freshly chopped parsley and a wedge of lemon on the side.
Nutrition Facts
Calories |
1813 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 116.5 g | 149% | |
| Saturated Fat | 24.3 g | 122% | |
| Polyunsaturated Fat | 5.4 g | ||
| Cholesterol | 625 mg | 208% | |
| Sodium | 2666 mg | 116% | |
| Total Carbohydrate | 40.1 g | 15% | |
| Dietary Fiber | 8.2 g | 29% | |
| Total Sugars | 6.2 g | ||
| Protein | 145.2 g | 290% | |
| Vitamin D | 0.9 mcg | 4% | |
| Calcium | 167 mg | 13% | |
| Iron | 11.2 mg | 62% | |
| Potassium | 2073 mg | 44% | |
*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.
