High Protein Pescado Empanizado
Elevate your mealtime with this High Protein Pescado Empanizado, a nutritious twist on a classic dish that’s perfect for fitness enthusiasts and food lovers alike. This recipe features tender white fish fillets coated in a crispy, gluten-free breading made from almond flour and whey protein isolate, giving it a powerhouse dose of protein while keeping it light and flavorful. The fillets are marinated in fresh lemon juice to enhance their taste and reduce any fishiness, then seasoned with aromatic garlic powder, smoky paprika, and a hint of salt and pepper. Cooked to golden perfection in olive oil, this pescado empanizado is ready in just 30 minutes, making it an ideal choice for quick, healthy meals. Serve with chopped parsley and lemon wedges for a vibrant finish that complements the dish beautifully. This high-protein fish recipe is the perfect guilt-free indulgence for active lifestyles and those seeking wholesome, delicious options.
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Recipe Information
Ingredients
- 4 pieces White fish fillets (e.g., tilapia, cod)
- 1 cup Almond flour
- 1 cup Whey protein isolate
- 2 large Eggs
- 1 medium Lemon
- 1 teaspoon Garlic powder
- 1 teaspoon Paprika
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.25 cup Olive oil
- 2 tablespoons Chopped parsley
Instructions
Begin by patting the fish fillets dry with a paper towel to remove any excess moisture. Squeeze the juice of the lemon over the fillets and let them marinate for about 5 minutes to enhance flavor and reduce any fishy odor.
In a large shallow plate, combine almond flour, whey protein isolate, garlic powder, paprika, salt, and black pepper. Mix well to ensure even coating.
In a separate bowl, beat the eggs together until they are fully combined and slightly frothy.
Preheat a large non-stick skillet over medium heat and add olive oil.
Dip each fish fillet first into the beaten eggs, ensuring it's well coated, then transfer to the almond flour mixture, pressing gently to adhere the coating to both sides of the fillet.
Once all fillets are coated, carefully place them in the preheated skillet. Cook for about 3-4 minutes on each side, or until the crust is golden brown and the fish is cooked through.
Remove the fillets and place them on a paper towel-lined plate to absorb any excess oil.
Garnish with chopped parsley and serve immediately with lemon wedges on the side for an extra citrusy kick.
Nutrition Facts
Calories |
2060 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 122.1 g | 157% | |
| Saturated Fat | 18.1 g | 90% | |
| Polyunsaturated Fat | 5.4 g | ||
| Cholesterol | 612 mg | 204% | |
| Sodium | 1772 mg | 77% | |
| Total Carbohydrate | 35.4 g | 13% | |
| Dietary Fiber | 13.5 g | 48% | |
| Total Sugars | 9.6 g | ||
| Protein | 218.2 g | 436% | |
| Vitamin D | 14.1 mcg | 70% | |
| Calcium | 827 mg | 64% | |
| Iron | 8.5 mg | 47% | |
| Potassium | 2529 mg | 54% | |
*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.
