Mediterranean Diet Crispy Fried Fish Pieces
Dive into the vibrant flavors of the Mediterranean with this irresistible recipe for Mediterranean Diet Crispy Fried Fish Pieces! Perfectly marinated firm white fish fillets are infused with zesty lemon, aromatic garlic, and earthy oregano before being coated in a wholesome mixture of whole wheat flour and fine cornmeal. Shallow-fried in heart-healthy extra-virgin olive oil, these golden, crispy bites are as light as they are flavorful. Serve them hot with a creamy, tangy yogurt dipping sauce enhanced by fresh parsley and lemon zest for a refreshing finish. Ready in just 35 minutes, this quick and nutritious dish is ideal for weeknight dinners or casual gatherings. Embrace the healthy elegance of the Mediterranean diet with this crispy, flavor-packed seafood delight!
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Ingredients
- 4 pieces firm white fish fillets
- 1 medium, juiced and zested lemon
- 0.5 cup whole wheat flour
- 0.5 cup fine cornmeal
- 1 large egg
- 0.5 cup low-fat plain Greek yogurt
- 0.25 cup extra-virgin olive oil
- 1.5 teaspoons salt
- 0.75 teaspoons ground black pepper
- 0.5 teaspoon garlic powder
- 1 teaspoon dried oregano
- 2 tablespoons, chopped fresh parsley
Directions
Step 1
Rinse and pat dry the firm white fish fillets, then cut each into smaller pieces, about 2 inches wide.
Step 2
In a shallow bowl, zest the lemon and squeeze the juice over the fish pieces. Season with 1 teaspoon of salt and half of the ground black pepper. Let marinate for about 10 minutes.
Step 3
In another shallow bowl, whisk the whole wheat flour, fine cornmeal, remaining salt, garlic powder, ground black pepper, and dried oregano together.
Step 4
In a separate small bowl, beat the egg until blended.
Step 5
Heat the extra-virgin olive oil in a large non-stick skillet over medium heat.
Step 6
Dredge each piece of fish first in the beaten egg, allowing the excess to drip off, then coat thoroughly in the flour and cornmeal mixture, pressing lightly to adhere.
Step 7
Place the coated fish pieces in the skillet, cooking in batches if necessary, to avoid overcrowding.
Step 8
Fry the fish for about 3-4 minutes on each side, or until golden brown and cooked through. Transfer onto a plate lined with paper towels to drain any excess oil.
Step 9
In a small bowl, combine the yogurt with the lemon zest saved from earlier, chopped fresh parsley, and adjust seasoning if needed.
Step 10
Serve the fish pieces hot, accompanied by the yogurt dipping sauce.
Nutrition Facts
| Serving size | (830.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1623.0 |
| Total Fat 79.2g | 0% |
| Saturated Fat 13.7g | 0% |
| Polyunsaturated Fat 0.1g | |
| Cholesterol 418.2mg | 0% |
| Sodium 3908.2mg | 0% |
| Total Carbohydrate 104.9g | 0% |
| Dietary Fiber 14.4g | 0% |
| Total Sugars 6.9g | |
| Protein 120.2g | 0% |
| Vitamin D 841IU | 0% |
| Calcium 320.0mg | 0% |
| Iron 8.3mg | 0% |
| Potassium 1956.6mg | 0% |
Source of Calories