Crispy Swordfish Bites with Creamy Aioli
Crispy 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.
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
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.
Place baking sheet in oven and bake for 15 minutes or until bites are golden.
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.
Measure the ingredients into a small ramekin.
Mix all ingredients together thoroughly.
Repeat aioli mixture for one additional serving.
When swordfish is finished baking and are golden brown, remove from oven.
Divide fish into two servings and plate with aioli.
Enjoy!
Crispy Swordfish Bites with Creamy Aioli
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
- Preheat the oven to 450 degrees F. Cover baking sheet with parchment paper and set aside.
- Pat swordfish dry with paper towels.
- In a medium bowl combine flour, salt and pepper.
- Place the egg in another bowl and beat until frothy, about 30 seconds with a fork.
- Combine the Parmesan, panko, red pepper flakes, and lemon zest in a third bowl.
- Coat the swordfish pieces in the seasoned flour and pat to remove any excess flour.
- Dip the floured swordfish in the egg whites and then into the Parmesan mixture, gently pressing the mixture into the fish.
- Place the breaded swordfish pieces on prepared baking sheet.
- Bake for 15 minutes or until just cooked through and golden brown.
- 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.
Notes
- 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
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Trying the sword fish bites today!!! It looks delicious!
I hope you enjoy them!!
Found this while looking up swordfish recipes and decided to try it instead of the usual grill/broil whole steaks. Also the steaks I had (two, totaling 1 lb) were not *quite* the same thickness so this seemed like a good approach. WOW!!! It sounded good but I have to say I was really blown away, the ‘nuggets’ were better than I ever expected and the fish was moist and not dry like I feared after 15 mins at 450F. My partner loved them even more than I did, he was really taken by the fact they were like chicken nuggets, only swordfish, and crisp without being fried or greasy. I didn’t have any lemons or greek yogurt on hand, so skipped the zest and made the dipping sauce with mayo, dijon, a lot of fresh finely chopped garlic, and a little splash of malt vinegar on top. Only gripe is I ran out of panko/parmesan coating 2/3 through breading the fish cubes, so had to stop and fix extra crumbing, but maybe I cut my fish into more cubes than you did. Great recipe, thank you!
Hi Jamie,
Thanks for the comment! I like your idea for the dipping sauce mix, will have to add garlic to mine next time (garlic is always a good addition :-). Good to know on the panko/parmesan amounts. It does get down to the crumbs by the last few cubes. I’m so glad you and your partner both enjoyed the recipe!
Thanks,
Lisa