Crispy Swordfish Bites with Creamy Aioli

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Crispy swordfish bites with creamy aioliCrispy Swordfish Bites with Cream Aioli makes a frequent appearance in the meal rotation in my house. This is a healthy and substantial meal. Add a salad and you have a perfect dinner!

The prep work is fairly easy. First preheat the oven to 450 degrees and cover a baking sheet with parchment paper. Pat the swordfish dry to remove any excess moisture.

swordfish patted dry

Next prepare three bowls: Bowl 1 = flour, salt, and pepper, Bowl 2 = 1 egg, whisked, Bowl 3 = Parmesan cheese, Panko, red pepper flakes, and lemon zest

3 bowls - flour, egg, parm + panko

Cut the swordfish into bite sized pieces, about one inch cube. Dip each cube into flour, then the egg, then the Parmesan and Panko mixture. Place each bite on the prepared baking sheet. Repeat until all bites are breaded and on the baking sheet.

breaded swordfish bites on baking pan

Place baking sheet in oven and bake for 15 minutes or until bites are golden.

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While fish is baking, prepare the Creamy Aioli. The aioli is very easy to make and you only need three ingredients: fat-free Greek yogurt, low fat mayonnaise, and dijon mustard.

dijon mustard, fat-free Greek yogurt, and low fat mayonnaise

Measure the ingredients into a small ramekin.

ingredients in small dish

Mix all ingredients together thoroughly.

mixed aioli

Repeat aioli mixture for one additional serving.

When swordfish is finished baking and are golden brown, remove from oven.

cooked swordfish

Divide fish into two servings and plate with aioli.

completed swordfish bites with creamy aioli

Enjoy!

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Crispy Swordfish Bites with Creamy Aioli

This is an easy but filling meal. The meatiness of the swordfish pairs perfectly with the crust of the parmesan breading and the tang of the aioli dipping sauce.

Course Main Course
Cuisine Seafood
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 2 servings
Calories 535 kcal

Ingredients

  • 2 Tbsp Flour
  • 1 large Egg
  • 1/4 cup Grated parmesan cheese
  • 1 tsp Red pepper flakes
  • 1/2 tsp Lemon zest
  • 1/3 cup Panko bread crumbs
  • 16 ounces Swordfish
  • 1/4 cup Nonfat Greek Yogurt
  • 1 Tbsp Dijon mustard
  • 4 Tbsp Hellmann's Low Fat Mayonnaise

Instructions

  1. Preheat the oven to 450 degrees F. Cover baking sheet with parchment paper and set aside.

  2. Pat swordfish dry with paper towels.

  3. In a medium bowl combine flour, salt and pepper.

  4. Place the egg in another bowl and beat until frothy, about 30 seconds with a fork. 

  5. Combine the Parmesan, panko, red pepper flakes, and lemon zest in a third bowl. 

  6. Coat the swordfish pieces in the seasoned flour and pat to remove any excess flour. 

  7. Dip the floured swordfish in the egg whites and then into the Parmesan mixture, gently pressing the mixture into the fish.

  8. Place the breaded swordfish pieces on prepared baking sheet.

  9. Bake for 15 minutes or until just cooked through and golden brown.

  10. While the swordfish is cooking, prepare the aioli. Measure half of each of the Greek yogurt, mustard, and mayonnaise into two small ramekins. Stir until smooth. 

Recipe Notes

Points Information per serving:

  • Freestyle - 4 SP for the swordfish, 1 SP for the aioli
  • Beyond the Scale/Smart Points - 11 SP for the swordfish, 1 SP for the aioli

 

Nutrition Facts
Crispy Swordfish Bites with Creamy Aioli
Amount Per Serving
Calories 535 Calories from Fat 216
% Daily Value*
Fat 24g37%
Saturated Fat 6g38%
Cholesterol 254mg85%
Sodium 594mg26%
Potassium 1056mg30%
Carbohydrates 19g6%
Fiber 1g4%
Sugar 2g2%
Protein 57g114%
Vitamin A 810IU16%
Vitamin C 0.7mg1%
Calcium 210mg21%
Iron 2.5mg14%
* Percent Daily Values are based on a 2000 calorie diet.

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