Heart-Healthy Crispy Fried Small Fish
Elevate your seafood game with this irresistible recipe for **Heart-Healthy Crispy Fried Small Fish**, a lighter twist on a classic favorite! Perfectly portioned anchovies or smelts are coated in a flavorful blend of whole wheat flour, cornmeal, smoked paprika, and zesty lemon for a crispy, golden crust that’s achieved using just a touch of heart-healthy olive oil. The secret to its crunch lies in whipping egg whites for a light, airy coating, proving you don’t need deep frying to enjoy crispy indulgence. Seasoned with garlic powder and topped with fresh parsley, these fish are packed with nutrients and bold flavor in every bite. Ideal as an appetizer or light main course, serve these crispy delights with tangy lemon wedges for an explosion of freshness. Quick to prepare in just 30 minutes, this guilt-free seafood dish is a must-try for healthy, wholesome eating!
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Ingredients
- 500 grams small fish (such as anchovies or smelts)
- 3 tablespoons olive oil
- 100 grams whole wheat flour
- 50 grams cornmeal
- 1 teaspoon baking powder
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon lemon zest
- 0.5 teaspoon black pepper
- 0.5 teaspoon sea salt
- 2 egg whites
- 2 tablespoons fresh parsley, chopped
- 4 lemon wedges
Directions
Step 1
Rinse the small fish under cold water and pat them dry with paper towels. Ensure they are thoroughly cleaned and scales removed if needed.
Step 2
In a shallow dish, combine whole wheat flour, cornmeal, baking powder, smoked paprika, garlic powder, lemon zest, black pepper, and sea salt. Mix well.
Step 3
In a separate bowl, beat the egg whites until slightly frothy.
Step 4
Dip each fish into the egg whites, ensuring they are well coated, then dredge them in the flour mixture. Press gently to adhere the coating to the fish.
Step 5
Heat 3 tablespoons of olive oil in a large non-stick skillet over medium-high heat.
Step 6
Once the oil is hot, place the coated fish in the skillet in a single layer. Do not overcrowd; cook in batches if necessary.
Step 7
Fry the fish for 3-4 minutes on each side or until golden brown and crispy. Adjust the heat as needed to prevent burning.
Step 8
Use a slotted spoon to transfer the fried fish to a plate lined with paper towels to drain excess oil.
Step 9
Sprinkle freshly chopped parsley over the fish for added flavor and garnish.
Step 10
Serve the crispy fried small fish hot with fresh lemon wedges on the side for squeezing over the top.
Nutrition Facts
| Serving size | (813.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2021.8 |
| Total Fat 96.2g | 0% |
| Saturated Fat 19.7g | 0% |
| Polyunsaturated Fat 4.0g | |
| Cholesterol 375mg | 0% |
| Sodium 3913.6mg | 0% |
| Total Carbohydrate 123.2g | 0% |
| Dietary Fiber 18.4g | 0% |
| Total Sugars 2.4g | |
| Protein 175.2g | 0% |
| Vitamin D 2000IU | 0% |
| Calcium 1084.4mg | 0% |
| Iron 19.4mg | 0% |
| Potassium 2277.9mg | 0% |
Source of Calories