Mediterranean Diet Crispy Fried Hake Fish
Bring the sunny flavors of the Mediterranean to your table with this irresistible Mediterranean Diet Crispy Fried Hake Fish recipe. Perfectly seasoned hake fillets are coated in a wholesome blend of whole wheat flour, cornmeal, and aromatic spices like garlic powder, paprika, and oregano, then pan-fried to golden-brown perfection in heart-healthy extra virgin olive oil. The result is a crispy, flavorful crust that locks in the hake’s delicate, flaky texture. Finished with a sprinkle of fresh parsley and a squeeze of zesty lemon, this dish is as nutritious as it is satisfying. Ready in just 35 minutes, this easy, Mediterranean-inspired recipe is perfect for a quick weeknight dinner or a light, summery meal. Pair it with a fresh side salad or roasted vegetables to complete your Mediterranean dining experience.
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Ingredients
- 4 pieces Hake fillets
- 0.5 cups Whole wheat flour
- 0.5 cups Cornmeal
- 1 teaspoon Garlic powder
- 1 teaspoon Paprika
- 1 teaspoon Dried oregano
- 1 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- 1 large Egg
- 2 tablespoons Milk
- 4 tablespoons Extra virgin olive oil
- 4 pieces Lemon wedges
- 2 tablespoons Fresh parsley
Directions
Step 1
Rinse the hake fillets under cold water and pat them dry with paper towels.
Step 2
In a shallow dish, combine the whole wheat flour, cornmeal, garlic powder, paprika, dried oregano, salt, and ground black pepper. Mix well to ensure the spices are evenly distributed.
Step 3
In another shallow dish, whisk together the egg and milk until combined.
Step 4
Dip each hake fillet first into the egg mixture, letting any excess drip off, and then coat it in the flour-cornmeal mixture, pressing lightly to ensure a good coating.
Step 5
Heat the extra virgin olive oil in a large skillet over medium heat. You want the oil to be hot but not smoking.
Step 6
Fry the coated hake fillets in the skillet, cooking them for about 3-4 minutes on each side, or until they are golden brown and cooked through. Don't overcrowd the skillet; cook in batches if necessary.
Step 7
Once cooked, transfer the hake fillets to a plate lined with paper towels to absorb any excess oil.
Step 8
Garnish with freshly chopped parsley and serve immediately with lemon wedges on the side for squeezing over the fish.
Nutrition Facts
| Serving size | (1310.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2055.4 |
| Total Fat 84.2g | 0% |
| Saturated Fat 14.0g | 0% |
| Polyunsaturated Fat 2.0g | |
| Cholesterol 698.2mg | 0% |
| Sodium 3070.6mg | 0% |
| Total Carbohydrate 132.0g | 0% |
| Dietary Fiber 17.1g | 0% |
| Total Sugars 3.5g | |
| Protein 204.8g | 0% |
| Vitamin D 1970.8IU | 0% |
| Calcium 319.3mg | 0% |
| Iron 12.3mg | 0% |
| Potassium 3548.0mg | 0% |
Source of Calories