High Protein Crispy Grouper Sandwich
Elevate your sandwich game with this High Protein Crispy Grouper Sandwich, a perfect blend of nutrition and flavor! Tender, flaky grouper fillets are coated in a golden, protein-packed crust made with panko breadcrumbs and whey protein powder, then baked to crispy perfection. This healthy take on a classic sandwich features a zesty Greek yogurt-dill sauce, enhancing every bite with a burst of freshness. Served on whole grain buns and layered with crisp lettuce, juicy tomato slices, and crunchy red onion, this satisfying meal is high in protein, low in guilt, and ready in just 30 minutes. Perfect for a quick weeknight dinner or a hearty lunch, this recipe brings together wholesome ingredients and mouthwatering flavors for a truly irresistible seafood experience.
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Recipe Information
Ingredients
- 2 pieces Grouper fillets
- 2 large Egg whites
- 1 cup Panko breadcrumbs
- 0.25 cup Whey protein powder
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Paprika
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- Olive oil spray
- 2 Whole grain sandwich buns
- 4 Lettuce leaves
- 1 large Tomato
- 0.25 Red onion
- 0.5 cup Greek yogurt
- 1 tablespoon Lemon juice
- 1 teaspoon Dijon mustard
- 1 tablespoon Fresh dill
Instructions
Preheat your oven to 400°F (200°C) and lightly spray a baking sheet with olive oil spray.
In a shallow bowl, whisk the egg whites until slightly frothy.
In another bowl, combine the panko breadcrumbs, whey protein powder, garlic powder, onion powder, paprika, salt, and black pepper.
Dip each grouper fillet into the egg whites, allowing any excess to drip off.
Press the fillets into the breadcrumb mixture, ensuring they are evenly coated on all sides.
Place the coated fillets onto the prepared baking sheet.
Lightly spray the tops of the fillets with olive oil spray to ensure crispiness.
Bake in the preheated oven for about 10 minutes, or until the fish is cooked through and the coating is golden brown and crispy.
While the fish is cooking, prepare the sauce by combining Greek yogurt, lemon juice, Dijon mustard, and fresh dill in a small bowl. Stir until well mixed.
Slice the tomato and red onion into thin rings.
Toast the whole grain sandwich buns lightly, if desired.
Assemble the sandwiches: Spread a generous amount of the yogurt-dill sauce on both sides of the toasted buns.
Place a lettuce leaf on the bottom half of each bun, followed by a crispy grouper fillet.
Top with slices of tomato and red onion, then cover with the top half of the bun.
Serve immediately and enjoy your high-protein crispy grouper sandwich.
Nutrition Facts
Calories |
1523 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.5 g | 22% | |
| Saturated Fat | 3.3 g | 16% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 195 mg | 65% | |
| Sodium | 4437 mg | 193% | |
| Total Carbohydrate | 151.8 g | 55% | |
| Dietary Fiber | 13.6 g | 49% | |
| Total Sugars | 33.6 g | ||
| Protein | 180.5 g | 361% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 501 mg | 39% | |
| Iron | 10.5 mg | 58% | |
| Potassium | 3179 mg | 68% | |
*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.
