Mediterranean Diet Crispy Fish Bites
Delight your taste buds with these Mediterranean Diet Crispy Fish Bites—golden, crunchy, and packed with vibrant flavors! This healthy twist on a family favorite features tender chunks of cod or haddock coated in a wholesome mix of whole wheat panko breadcrumbs, ground almonds, Parmesan, and zesty lemon. Infused with aromatic dried oregano and garlic powder, these oven-baked fish bites strike the perfect balance of crispy texture and rich taste, all while staying light and nutritious. Ready in just 35 minutes, they’re perfect for busy weeknights or as a crowd-pleasing appetizer. Serve with fresh lemon wedges and a sprinkle of parsley for a Mediterranean-inspired dish that’s as nutritious as it is satisfying.
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Ingredients
- 500 grams firm white fish (such as cod or haddock)
- 150 grams whole wheat panko breadcrumbs
- 50 grams ground almonds
- 30 grams Parmesan cheese, grated
- 1 teaspoon dried oregano
- 0.5 teaspoon garlic powder
- 1 teaspoon lemon zest
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 large eggs
- 4 tablespoons extra virgin olive oil
- 1 whole lemon wedges (for serving)
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
Directions
Step 1
Preheat your oven to 200°C (400°F) and line a baking sheet with parchment paper.
Step 2
Cut the fish into bite-sized pieces, about 2.5 cm (1 inch) cubes. Pat the pieces dry with paper towels to remove excess moisture.
Step 3
In a shallow dish, combine panko breadcrumbs, ground almonds, Parmesan cheese, dried oregano, garlic powder, lemon zest, salt, and black pepper. Mix well.
Step 4
In another bowl, beat the eggs until smooth.
Step 5
Dip each fish piece into the beaten eggs, allowing any excess to drip off, then coat thoroughly with the breadcrumb mixture.
Step 6
Place the coated fish bites on the prepared baking sheet. Drizzle or spray them evenly with 2 tablespoons of olive oil to help them crisp up in the oven.
Step 7
Bake the fish bites in the preheated oven for 12-15 minutes, flipping once halfway through. They should be golden brown and cooked through.
Step 8
Remove the fish bites from the oven and let them rest for a couple of minutes. They can be garnished with freshly chopped parsley if desired.
Step 9
Serve the crispy fish bites with lemon wedges on the side for squeezing over just before eating.
Nutrition Facts
| Serving size | (1025.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2040.9 |
| Total Fat 108.3g | 0% |
| Saturated Fat 20.5g | 0% |
| Cholesterol 617mg | 0% |
| Sodium 3112.2mg | 0% |
| Total Carbohydrate 136.7g | 0% |
| Dietary Fiber 27.2g | 0% |
| Total Sugars 13.7g | |
| Protein 147.0g | 0% |
| Vitamin D 282IU | 0% |
| Calcium 771.7mg | 0% |
| Iron 13.9mg | 0% |
| Potassium 2666.1mg | 0% |
Source of Calories