Heart-Healthy Fried Seafood Platter
Indulge guilt-free with this Heart-Healthy Fried Seafood Platter, a flavorful spin on a classic that’s perfect for seafood lovers seeking a lighter option. Packed with crispy oven-baked shrimp, calamari rings, and tender fish strips, this recipe uses wholesome ingredients like whole wheat flour, chickpea flour, and panko breadcrumbs for a crunchy coating without deep frying. Enhanced with the vibrant zest of lemon, aromatic garlic powder, and subtle paprika, every bite is bursting with flavor. Sprayed with a light olive oil mist and baked to golden perfection, this platter stays low in saturated fat while delivering that satisfying crunch. Garnished with fresh parsley and served with bright lemon wedges, it’s a heart-smart dish that’s ideal for family dinners or casual gatherings. Ready in just 45 minutes, this seafood creation combines health, taste, and convenience for a recipe you’ll crave again and again. Perfect keywords: heart-healthy seafood recipe, oven-fried seafood platter, baked crispy shrimp, low-fat calamari.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 12 pieces large shrimp, peeled and deveined
- 250 grams fresh calamari rings
- 150 grams small fillet of tilapia or flounder, cut into strips
- 1 cup whole wheat flour
- 1 cup unsweetened almond milk
- 1 cup chickpea flour
- 1 cup panko bread crumbs
- 1 tablespoon lemon zest
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 0.5 teaspoon black pepper
- 1 teaspoon salt
- 1 as needed extra virgin olive oil spray
- 2 tablespoons fresh parsley, chopped
- 1 for serving lemon wedges
Instructions
Preheat the oven to 200°C (400°F) and line a baking sheet with parchment paper.
In a medium bowl, whisk together whole wheat flour, salt, black pepper, garlic powder, and paprika.
In another bowl, pour the unsweetened almond milk for dipping.
Set up a third bowl with chickpea flour mixed with panko bread crumbs and lemon zest.
Dip shrimp, calamari, and fish strips into the flour mixture first, shaking off any excess.
Next, dip them into the almond milk, allowing excess to drip off.
Coat each piece well in the panko and chickpea flour mixture, pressing gently to adhere.
Arrange the coated seafood on the prepared baking sheet and lightly spray with extra virgin olive oil spray.
Bake in the preheated oven for about 12-15 minutes, flipping halfway through, until golden brown and crispy.
Remove from the oven and garnish with fresh parsley.
Serve warm with lemon wedges for squeezing on top before eating.
Nutrition Facts
Calories |
1996 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.3 g | 36% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 1011 mg | 337% | |
| Sodium | 3836 mg | 167% | |
| Total Carbohydrate | 255.6 g | 93% | |
| Dietary Fiber | 36.4 g | 130% | |
| Total Sugars | 14.8 g | ||
| Protein | 181.8 g | 364% | |
| Vitamin D | 6.6 mcg | 33% | |
| Calcium | 1016 mg | 78% | |
| Iron | 20.6 mg | 114% | |
| Potassium | 3460 mg | 74% | |
*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.
