Mediterranean Diet Crispy Fried Fish Balls

Crispy on the outside, tender on the inside, these Mediterranean Diet Crispy Fried Fish Balls are a flavorful fusion of fresh herbs, zesty lemon, and perfectly seasoned white fish. Crafted with heart-healthy olive oil and packed with parsley, dill, and bright lemon zest, these bite-sized delights bring the essence of Mediterranean cuisine to your table. A golden panko and flour coating gives the fish balls their signature crunch, while a hint of garlic and cayenne pepper elevates their savory appeal. Perfect as an appetizer, snack, or light dinner, they’re served best with a squeeze of lemon and a cool, creamy yogurt sauce on the side. Ready in under 45 minutes, this dish is a testament to how easy it can be to enjoy wholesome, Mediterranean-inspired flavors at home.

Nutriscore Rating: 68/100

Prep Time:30 mins

Cook Time:15 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 pound Fresh white fish fillets (cod, haddock, or similar)
• 1 cup Panko breadcrumbs
• 0.25 cup Fresh parsley, finely chopped
• 2 tablespoons Fresh dill, finely chopped
• 1 teaspoon Lemon zest
• 2 cloves Garlic, minced
• 0.5 cup Onion, finely chopped
• 1 Egg
• 0.5 cup All-purpose flour
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.25 teaspoon Cayenne pepper
• 0.5 cup Olive oil
• 4 Lemon wedges
• 0 To taste Yogurt sauce for serving (optional)

Directions

Step 1

Begin by patting the fish fillets dry with paper towels and then chop them finely, or pulse in a food processor until coarsely ground.

Step 2

In a large mixing bowl, combine the chopped fish, panko breadcrumbs, parsley, dill, lemon zest, minced garlic, chopped onion, beaten egg, and season with salt, black pepper, and cayenne pepper.

Step 3

Mix the ingredients thoroughly until the mixture holds together. If it feels too wet, add a few more breadcrumbs; if too dry, a little more beaten egg.

Step 4

Shape the mixture into balls about 1.5 inches in diameter, then roll each ball in flour to coat lightly.

Step 5

Heat the olive oil in a large skillet over medium-high heat. Once the oil is shimmering, carefully add the fish balls, ensuring not to overcrowd the pan.

Step 6

Fry the fish balls for about 3-4 minutes on each side, or until golden brown and cooked through. You may need to do this in batches depending on the size of your skillet.

Step 7

Once cooked, remove the fish balls with a slotted spoon and drain them on a plate lined with paper towels.

Step 8

Serve the crispy fried fish balls warm, garnished with lemon wedges and a side of yogurt sauce, if desired.

Nutrition Facts

Serving size	(964.4g)

Amount per serving	% Daily Value*
Calories	2016.9

Total Fat 128.2g	0%
Saturated Fat 21.9g	0%
Polyunsaturated Fat 12.4g
Cholesterol 427.8mg	0%
Sodium 3162.8mg	0%
Total Carbohydrate 107.4g	0%
Dietary Fiber 8.8g	0%
Total Sugars 11.7g
Protein 106.7g	0%

Vitamin D 955.2IU	0%
Calcium 354.9mg	0%
Iron 12.4mg	0%
Potassium 2329.9mg	0%

*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.

Source of Calories

Fat: 57.4%

Protein: 21.2%

Carbs: 21.4%