This Mediterranean Crispy Fish with Dipping Sauce is tender and flaky inside with a delicious golden and crispy coating. We prepare this fish with breadcrumbs, Parmesan cheese, white fish fillets, oregano, paprika, garlic, onion powder, lemon, and olive oil. This Mediterranean Crispy Fish has approximately 365 calories and 18 g of net carbs. We make this fish in about 33 minutes. This Mediterranean Crispy Fish with Dipping Sauce is ideal for family dinners, healthy lunches, weeknight meals, gatherings, and Mediterranean-inspired meals. You can refrigerate the cooked fish for three days and freeze it for almost two months. You can serve this crispy fish with Greek Salad, Cucumber Tomato Salad, Roasted Zucchini, Mediterranean Green Beans, Hummus, or Tzatziki.
STATS:
- Course: Main Course
- No. of Calories: 365 kcal
- Diet: Mediterranean
- Prep time: 15 minutes
- Cuisine: Mediterranean
- Cook time: 15–18 minutes
- Portion size: 1 fish fillet + dipping sauce
- Cooking mode: Baking, Air Frying
- Total servings: 4
- Difficulty level: Easy
- Total time: 30 minutes
TOOLS:
- Bowls
- Tray
- Baking paper
- Air fryer
- Tongs
INGREDIENTS:
CRISPY FISH:
- 4 white fish fillets
- ½ cup breadcrumbs
- ¼ cup Parmesan cheese
- ¼ tsp salt
- 1 tsp oregano
- 1 tsp paprika
- ½ tsp garlic powder
- ½ tsp onion powder
- Black pepper, one-fourth tsp.
- One tsp. lemon zest
- One egg
- Olive oil, one tbsp.
- One tbsp. lemon juice
DIPPING SAUCE:
- ½ cup Greek yogurt
- â…› tsp salt
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 1 garlic clove
- 1 tbsp parsley
- 1 tbsp dill
- ¼ tsp oregano
- ¼ tsp black pepper
INGREDIENT NOTES AND THEIR SUBSTITUTIONS:
WHITE FISH:
- We use white fish to provide a tender, flaky, and mild base for this crispy recipe. Cod, haddock, tilapia, or pollock can be used as alternatives.
BREADCRUMBS:
- Whole-wheat breadcrumbs provide a crispy golden coating and complement the Mediterranean flavors. Regular breadcrumbs or gluten-free breadcrumbs can also be used.
PARMESAN CHEESE:
- In addition to giving the coating a savory taste, parmesan makes it crisp and golden. You could alternate pecorino romano or leave it out.
GREEK YOGURT:
- Greek yogurt creates a creamy and tangy dipping sauce.
OLIVE OIL:
- Extra-virgin olive oil provides healthy Mediterranean-style fat and enhances the flavor. Avocado oil can also be used.
LEMON:
- Lemon juice and zest add freshness and balance the savory flavors of the fish. Fresh lime juice can be used if needed.
FRESH HERBS:
- Parsley and dill provide a fresh Mediterranean flavor. Fresh basil or cilantro can be used as alternatives.
INSTRUCTIONS:
- Warm the oven to 425° Fahrenheit.
- Completely dry the fish fillets using paper towels.
- Stir the lemon zest, breadcrumbs, salt, Parmesan, black pepper, oregano, onion powder, paprika, and garlic powder.
- Mix the olive oil, egg, and lemon juice in a different dish.
- We dip all the fish fillets into the egg mixture.
- Coat the fish uniformly with the mixture of breadcrumb.
- Put the coated fish on a covered tray.
- Gently coat the fish with olive oil.
- Bake till become flaky and golden, for almost eighteen minutes.
- Stir all the dipping sauce elements till creamy and smooth.
- Serve the crispy fish quickly with the lemon wedges and dipping sauce.
TIPS:
- Completely dry the fish and then coat to get a crispier crust.
- Avoid crowding the tray too much.
- Gently spray the coating using olive oil for perfect browning.
- We utilize a wire rack during baking for perfect air circulation.
- Serve quickly for a perfect crispy texture.
SERVING SUGGESTIONS:
FRESH SALADS:
- Greek Salad
- Cucumber Tomato Salad
- Fattoush
- Tabbouleh
MEDITERRANEAN VEGETABLES:
- Roasted Zucchini
- Mediterranean Green Beans
- Roasted Broccoli
- Lemon Asparagus
DIPS & SIDES:
- Hummus
- Tzatziki
- Baba Ganoush
- Quinoa
STORAGE INFORMATION:
FRIDGE:
- Put the cooked fish and dipping sauce in separate airtight box. Refrigerate the fish for 3 days and the sauce for 3 days.
FREEZER:
- Store the cooked fish for almost 2 months.
FAQs:
Could we utilize frozen fish?
- Yes, you can use frozen fish, although defrost it fully, completely dry it and then coat.
May we prepare this fish by air-frying?
- Yes, you can air fry the fish at 200° Celcius for about thirteen minutes.
Which fish is perfect for utilizing?
- You can use tilapia, cod, pollock, and haddock.
Could we prepare this fish without gluten?
- Yes, you can alternate breadcrumbs with non-gluten breadcrumbs.
NUTRITIONAL INFORMATION:
Proteins: 38 g
Caloric Content: 365 kcal
Net carbs: 18 g
Sodium: 620 mg
Fiber: 2 g
Sugar: 3 g
Fats: 15 g
Portion Size: 1 fish fillet + dipping sauce
Total carbs: 20 g