Greek · Lunch
Fried Small Fish (High-Protein)
Whitebait tossed in seasoned cornmeal and shallow-fried until crisp, served Greek-taverna style with lemon wedges and a fresh herb salad. A white bean puree stirred with feta and a jammy egg lift the protein well past a standard version while keeping the crunchy, briny, citrus-forward character intact.
$7
15 minsPrep
10 minsCook
25 minsTotal
EasyLevel
Nutrition per serving
612Calories
52.3gProtein
38.4gFat
29.1gCarbs
3.2gSugar
6.9gFiber
1085mgSodium
432mgChol
8.1gSat Fat
780mgPotassium
295mgCalcium
4.8mgIron
3.2mcgVitamin B12
22mgVitamin C
gluten-free-adaptable
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Pat the whitebait dry and toss with cornmeal, salt, and pepper until evenly coated. Boil the egg 7 minutes for a jammy yolk, then chill and peel.
2
Blitz
Mince the garlic. In a food processor, blitz the cannellini beans, feta, garlic, lemon juice, and 1 tablespoon olive oil until mostly smooth.
3
Fry
Heat 1/3 cup olive oil over medium-high heat. Fry the whitebait 2–3 minutes per side until golden, then drain on paper towels.
4
Plate
Spread the bean puree on a plate. Top with whitebait, scatter red onion, parsley, dill, and egg quarters. Serve with lemon wedges.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 11 oz314g whitebait, cleaned
- 1/2 cup80g cornmeal
- 1 tsp1 tsp salt
- 1/2 tsp1/2 tsp black pepper
- 2/3 cup160ml olive oil, for shallow-frying
- 22 lemon
- 2 clove2 clove garlic
- 7 oz100g, about 2/3 cup cannellini beans, cooked
- 2 oz56g feta cheese
- 22 large eggs
- 2 tbsp2 tbsp lemon juice
- 2 tbsp2 tbsp olive oil, for the bean puree
- 22 small handful (20g) parsley
- 22 small handful (20g) fresh dill
- 11 small red onion
