Mediterranean Diet Karaage (Japanese Fried Chicken)

Enjoy a healthy twist on a Japanese classic with Mediterranean Diet Karaage, a baked version of the beloved Japanese fried chicken. This innovative recipe swaps traditional frying with oven-baking for a lighter yet equally crispy result. Infused with Mediterranean flavors like olive oil, lemon juice, cumin, coriander, and smoked paprika, this dish perfectly balances bold, earthy spices with a zesty finish. Coated in protein-packed chickpea flour for a gluten-free crust, these bite-sized chicken pieces stay irresistibly tender and juicy. Ready in under an hour, it's a nourishing, flavorful spin on karaage that fits seamlessly into any Mediterranean-inspired meal plan. Garnish with fresh parsley and a squeeze of lemon for a vibrant, restaurant-worthy finish!

Nutriscore Rating: 64/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams boneless, skinless chicken thighs
• 60 ml olive oil
• 1 tablespoon lemon juice
• 2 tablespoons soy sauce (low sodium)
• 3 cloves garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 2 tablespoons fresh parsley, chopped
• 50 grams chickpea flour
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Cut the chicken thighs into bite-sized pieces and place them in a bowl.

Step 2

In a separate small bowl, whisk together 1 tablespoon of olive oil, lemon juice, soy sauce, minced garlic, ground cumin, ground coriander, smoked paprika, salt, and black pepper.

Step 3

Pour the marinade over the chicken pieces and toss to coat evenly. Cover the bowl with plastic wrap or a lid and let it marinate in the refrigerator for at least 30 minutes, ideally 1 hour.

Step 4

Preheat the oven to 200°C (400°F) and line a baking sheet with parchment paper.

Step 5

Remove the chicken from the refrigerator. In a shallow dish, spread the chickpea flour.

Step 6

Lightly coat each piece of marinated chicken with chickpea flour, shaking off the excess.

Step 7

Spread the flour-coated chicken pieces evenly on the prepared baking sheet.

Step 8

Drizzle the remaining olive oil over the chicken pieces.

Step 9

Bake in the preheated oven for 20-25 minutes or until the chicken is golden brown and cooked through, flipping halfway through the cooking time.

Step 10

Remove the chicken from the oven and allow it to rest for a few minutes.

Step 11

Serve the Mediterranean Diet Karaage with a garnish of freshly chopped parsley and a wedge of lemon on the side.

Nutrition Facts

Serving size	(679.1g)

Amount per serving	% Daily Value*
Calories	1813.3

Total Fat 116.5g	0%
Saturated Fat 24.3g	0%
Polyunsaturated Fat 5.4g
Cholesterol 625mg	0%
Sodium 2665.6mg	0%
Total Carbohydrate 40.1g	0%
Dietary Fiber 8.2g	0%
Total Sugars 6.2g
Protein 145.2g	0%

Vitamin D 35IU	0%
Calcium 167.1mg	0%
Iron 11.2mg	0%
Potassium 2072.7mg	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: 58.6%

Protein: 32.5%

Carbs: 9.0%