Heart-Healthy Crispy Fried Grouper
Discover a guilt-free twist on a seafood classic with this Heart-Healthy Crispy Fried Grouper! Perfectly seasoned grouper fillets are coated in a crunchy blend of low-sodium panko breadcrumbs, whole wheat flour, and fragrant spices like smoked paprika and garlic powder, then baked—not fried—to golden perfection. A drizzle of extra-virgin olive oil ensures a satisfying crisp without excess fat, while lemon zest and fresh parsley add refreshing bursts of flavor. Ideal for those seeking a flavorful yet nutritious seafood recipe, this dish proves that crispy indulgence can be heart-friendly. Pair it with lemon wedges for a zesty finish and enjoy a wholesome, easy-to-make dinner that's ready in 35 minutes!
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Recipe Information
Ingredients
- 4 fillets grouper fillets
- 1 cup low-sodium panko breadcrumbs
- 0.5 cup whole wheat flour
- 2 large egg whites
- 0.5 cup unsweetened almond milk
- 1 teaspoon lemon zest
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon smoked paprika
- 0.5 teaspoon ground black pepper
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons fresh parsley
- 4 wedges lemon wedges
Instructions
Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
Pat the grouper fillets dry with paper towels to remove excess moisture.
Gather three shallow bowls. In the first bowl, place the whole wheat flour. In the second bowl, whisk together the egg whites and almond milk until well combined. In the third bowl, mix the panko breadcrumbs, lemon zest, garlic powder, onion powder, smoked paprika, and black pepper.
Lightly dredge each grouper fillet in the flour, shaking off the excess, then dip it into the egg white mixture, ensuring it is well coated. Finally, press the fillet into the panko mixture, turning to coat both sides thoroughly.
Place the breadcrumb-coated fillets on the prepared baking sheet.
Drizzle the extra-virgin olive oil evenly over the top of each fillet.
Bake in the preheated oven for 10 minutes, then carefully turn each fillet over and bake for an additional 10 minutes, or until the fish flakes easily with a fork and the coating is golden brown and crispy.
Once cooked, remove the baking sheet from the oven and sprinkle the fillets with fresh parsley.
Serve the crispy fried grouper immediately with lemon wedges on the side for an added zesty flavor.
Nutrition Facts
Calories |
452 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.8 g | 14% | |
| Saturated Fat | 1.5 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 63 mg | 21% | |
| Sodium | 148 mg | 6% | |
| Total Carbohydrate | 38.3 g | 14% | |
| Dietary Fiber | 4.2 g | 15% | |
| Total Sugars | 2.7 g | ||
| Protein | 49.4 g | 99% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 135 mg | 10% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 974 mg | 21% | |
*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.
