Spanish · Dinner
Fried Whole Baby Fish (Low-Calorie)
Whole baby white fish, lightly floured and shallow-fried until the skin crisps, finished with lemon and parsley. This lighter Spanish-style preparation uses minimal oil and a thin coating instead of a heavy batter, keeping the flesh moist while cutting calories, served with lemon wedges.
$5
10 minsPrep
8 minsCook
18 minsTotal
EasyLevel
Nutrition per serving
329Calories
34.5gProtein
15.9gFat
13.2gCarbs
0.7gSugar
1.1gFiber
709mgSodium
112mgChol
2.7gSat Fat
540mgPotassium
45mgCalcium
1.6mgIron
1.8mcgVitamin B12
10mgVitamin C
low-calorie
low-carb
low-calorie
Instructions
1
Prep
Pat the fish dry with paper towel, season both sides with salt and pepper, then dust lightly with flour, shaking off excess.
2
Sear
Heat olive oil in a nonstick skillet over medium-high heat for 1 minute until it shimmers, then lay the fish in the skillet.
3
Fry
Cook the fish for 3 minutes per side over medium-high heat until the skin turns golden brown and crisp and the flesh turns opaque.
4
Plate
Transfer to a plate, scatter minced garlic and chopped parsley over the fish, and serve with the lemon wedge alongside.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g whole baby white fish, cleaned and gutted
- 4 tbsp32g all-purpose flour
- 2 tbsp28g olive oil
- 11 lemon
- 2 clove2 clove garlic
- 2 tbsp2 tbsp parsley
- 1/2 tsp1/2 tsp salt
- 1/4 tsp1/4 tsp black pepper
