Spanish · Dinner
Fried Whole Baby Fish (High-Protein)
Whole baby fish, egg-dredged and pan-fried until the skin turns shatteringly crisp, paired with a cannellini bean and chickpea side for extra protein. Seasoned with smoked paprika, garlic and lemon in the Spanish fried-fish tradition, then served over the beans with lemon wedges and parsley.
$7
15 minsPrep
10 minsCook
25 minsTotal
EasyLevel
Nutrition per serving
585Calories
52.3gProtein
26.8gFat
38.9gCarbs
2.6gSugar
8.9gFiber
998mgSodium
331mgChol
4.9gSat Fat
980mgPotassium
150mgCalcium
5.8mgIron
3.2mcgVitamin B12
18mgVitamin C
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Pat the whole baby fish dry, season both sides with salt, pepper and smoked paprika, then set aside 10 minutes.
2
Bloom
Warm the olive oil in a small skillet over medium heat and stir in the minced garlic for 30 seconds until light golden.
3
Simmer
Add the cannellini beans and chickpeas, stir to coat in garlic oil, and warm through over medium-low heat for 3 minutes until glossy.
4
Dredge
Dip the seasoned fish in beaten egg, then coat lightly in flour, shaking off excess.
5
Fry
Heat the skillet over medium-high heat and fry the fish 2 to 3 minutes per side until skin is deep golden and crisp.
6
Plate
Spoon beans and chickpeas onto a plate, arrange fried fish on top, scatter with parsley and serve with lemon wedges.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g whole baby fish, such as anchovy or smelt, cleaned and gutted
- 22 large eggs, beaten
- 6 tbsp48g all-purpose flour
- 1 tsp1 tsp smoked paprika
- 4 cloves4 cloves garlic
- 5.2 oz75g, half a 15 oz can cannellini beans
- 5.2 oz75g, half a 15 oz can chickpeas
- 4 tbsp60ml olive oil, for pan-frying
- 11 lemon, cut into wedges
- 2 tbsp2 tbsp fresh parsley
- 1/2 tsp1/2 tsp salt
- 1/4 tsp1/4 tsp black pepper
