The fake baked mixed fish fry [with whole and light breading] is a perfect alternative to the original: dry and crispy, a delight!
At home, I am the fried fish lover while the official taster is fortunately immune to its charm.
I say fortunately for several reasons: the first and foremost is that fats cause a rise in blood sugar levels hours after the meal, which can mean normal blood sugar levels after 2 hours but a spike 4-6 or even 8 hours later; the second is that I can indulge in it as a mom or at a restaurant without tempting him.
Anyway, I don’t fry… I bake [or at most use the air fryer].
So, the need to find a healthy alternative was more mine than his, even though, to my immense satisfaction, he who snubs the original devoured it with pleasure.
… with whole and light breading made from homemade whole wheat breadcrumbs and stone-ground whole durum wheat semolina.
Don’t forget to account for the breading in the total carbohydrate count of your meal.
![Fake Baked Mixed Fish Fry [with whole and light breading]](https://www.gzrecipes.com/content/uploads/sites/2/2025/10/Fake-baked-mixed-fish-fry-with-whole-and-light-breading-v01-769x1024.jpeg)
- Difficulty: Easy
- Cost: Medium
- Preparation time: 20 Minutes
- Portions: 2 people
- Cooking methods: Electric Oven, Air Frying
- Cuisine: Italian
Ingredients
- 12 shrimp tails
- 1 swordfish steak
- 2 squids (cut into rings)
- 12 anchovies (filleted)
- 1/2 cup whole wheat breadcrumbs
- 1/2 cup stone-ground whole durum wheat semolina
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- as needed parsley (chopped)
- 1 drizzle extra virgin olive oil (raw)
- as needed lemon (sliced)
Tools
- Baking Tray
- Parchment paper
Preparation
For the preparation of the fake mixed fry you can use the fish you prefer:
• actual fish [anchovies, cod, ribbon fish, sea bass, gilthead bream, plaice, sole];
• fish steaks [swordfish, salmon, tuna];
• crustaceans [from large shrimp to small shrimp];
• mollusks [squid, cuttlefish];
according to dietary plan and personal measurements.I used:
• 12 shrimp tails;
• 1 swordfish steak;
• 2 squids cut into rings;
• 12 filleted anchovies;
to be eaten by two.Take the fish out of the fridge at least half an hour before cooking it.
Large shrimp, shrimp, small shrimp
Peel large shrimp, shrimp, and/or small shrimp and remove the vein using a toothpick.
If necessary, refer to the tutorial how to clean shrimp [also: crustaceans in the diet].Squids
I recommend buying squids from your trusted fishmonger, asking for them to be cleaned and cut into rings.
If not:
• pull out the tentacles from the body, thus removing the innards and ink sac;
• continue cleaning the body by removing the outer skin and dorsal bone;
• clean the tentacles by removing the beak;
• rinse the body (inside and outside) and tentacles well under water.Anchovies
Clean and fillet the anchovies if you bought them whole.
I was fortunate to find them already filleted at the supermarket [actually at the frozen counter, loose by weight].***
Rinse the fish under running water to remove any residue, transfer it to a colander, and let it drain well.
For the breading you need:
• whole wheat breadcrumbs;
• stone-ground whole durum wheat semolina;
in a 50/50 ratio, quantity as needed according to the fish to be breaded.Pour into a dish:
• whole wheat breadcrumbs;
• stone-ground whole durum wheat semolina;
• a pinch of salt;
• a pinch of pepper;
and mix.Line a baking tray* with a sheet of parchment paper.
* wide, the breaded fish should not be overlapped.As for fish steaks, if you like, divide it into smaller parts and bread the individual pieces.
For crustaceans, mollusks, and anchovies, you can use a kitchen tong [optional].
Pass the fish in the breading, making it stick well, and arrange it on the baking tray in a single layer without overlapping.
Briefly preheat the oven.
Bake at 350°F in a fan oven for 20-25 minutes, depending on the desired degree of browning.
Plate it.
Season with salt, pepper, parsley, and a drizzle of raw oil.
Serve accompanied by lemon slices.Your fake baked mixed fish fry [with whole and light breading] is ready.
Enjoy your meal!
Notes
Hyperglycemia, prediabetes and diabetes.
Here you find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it respecting the proportions and food combinations indicated in your meal plan.
***
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