Heart-Healthy Crispy Grouper Sandwich
Elevate your sandwich game with this Heart-Healthy Crispy Grouper Sandwich, a delicious and nutritious spin on a seafood classic that's perfect for lunch or dinner. Featuring tender grouper fillets baked to golden perfection with a light panko breadcrumb coating, this recipe offers a guilt-free crunch without deep frying. Served on wholesome whole wheat buns and topped with creamy avocado, fresh tomato slices, mixed greens, and a tangy yogurt-Dijon sauce, it’s packed with heart-healthy ingredients and bold flavors. With just 35 minutes of prep and cook time, this easy-to-make sandwich proves that satisfying comfort food can also be healthy. Perfect for seafood lovers craving a balanced, nutrient-rich meal!
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Recipe Information
Ingredients
- 4 pieces grouper fillets
- 4 buns whole wheat hamburger buns
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 0.5 teaspoon ground black pepper
- 1 cup low-sodium panko breadcrumbs
- 2 large egg whites
- 1 whole avocado
- 1 large tomato
- 1 cup mixed greens
- 0.25 cup low-fat Greek yogurt
- 1 tablespoon Dijon mustard
Instructions
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly brush with olive oil.
In a shallow dish, combine lemon juice, 1 tablespoon olive oil, garlic powder, onion powder, paprika, and ground black pepper. Mix well.
Pat the grouper fillets dry with paper towels. Dip each fillet in the lemon juice mixture, ensuring it is well-coated.
Place panko breadcrumbs in another shallow dish. Dip each fillet in the breadcrumbs, pressing gently to adhere.
In a third shallow dish, lightly beat the egg whites. Dip each breadcrumb-coated fillet into the egg whites and then dip back into the breadcrumbs for a second coat.
Arrange the fillets on the prepared baking sheet. Drizzle with the remaining 2 tablespoons of olive oil.
Bake in the preheated oven for 12-15 minutes, or until the fish is crispy and flakes easily with a fork.
Meanwhile, slice the tomato and avocado.
In a small bowl, mix the low-fat Greek yogurt and Dijon mustard to create a tangy sauce.
Toast the whole wheat buns lightly in another pan or toaster oven.
To assemble the sandwiches, spread the Dijon-yogurt sauce on the inside of each bun.
Layer the baked grouper, avocado slices, tomato slices, and mixed greens.
Top with the other half of the bun and serve immediately.
Nutrition Facts
Calories |
3063 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 93.9 g | 120% | |
| Saturated Fat | 15.7 g | 78% | |
| Polyunsaturated Fat | 6.9 g | ||
| Cholesterol | 360 mg | 120% | |
| Sodium | 3770 mg | 164% | |
| Total Carbohydrate | 247.5 g | 90% | |
| Dietary Fiber | 34.5 g | 123% | |
| Total Sugars | 44.6 g | ||
| Protein | 292.1 g | 584% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 836 mg | 64% | |
| Iron | 18.0 mg | 100% | |
| Potassium | 6137 mg | 131% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
