Low Fat Crispy Fried Grouper
Experience the perfect blend of indulgent flavor and healthy cooking with this Low Fat Crispy Fried Grouper recipe! Featuring succulent grouper fillets coated in a tangy mixture of low-fat Greek yogurt, lemon juice, and aromatic spices, this dish achieves crisp perfection thanks to a golden layer of panko breadcrumbs baked to crunchy brilliance. With oven-baking as the key cooking method, it’s a guilt-free alternative to traditional fried fish that doesn’t compromise on taste. Quick to prepare in just 40 minutes, this baked grouper recipe is ideal for weeknight dinners or special gatherings. Garnished with fresh parsley for a burst of color and flavor, serve it with a light salad or roasted vegetables for a wholesome, satisfying meal. Perfect keywords for SEO: healthy baked fish, crispy grouper recipe, low fat seafood dish, oven-fried fish fillets.
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Recipe Information
Ingredients
- 4 pieces grouper fillets
- 0.5 cup plain low-fat Greek yogurt
- 2 tablespoons lemon juice
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.25 teaspoon cayenne pepper
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 1.5 cups panko breadcrumbs
- 2 tablespoons fresh parsley
- 1 as needed cooking spray
Instructions
Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
In a shallow bowl, combine the Greek yogurt, lemon juice, garlic powder, onion powder, cayenne pepper, salt, and black pepper. Mix until smooth.
Pat the grouper fillets dry with paper towels to remove any excess moisture.
Dip each grouper fillet into the yogurt mixture, ensuring it is fully coated.
Place the panko breadcrumbs in another shallow bowl or plate and finely chop the fresh parsley before adding it to the breadcrumbs.
Dredge the yogurt-coated grouper fillets in the breadcrumbs mixture, pressing gently to ensure even coverage.
Arrange the breaded grouper on the prepared baking sheet. Lightly spray the tops of the fillets with cooking spray to help them crisp up in the oven.
Bake the fish in the preheated oven for 18-20 minutes, or until the grouper is cooked through and the crust is golden brown and crispy.
Let the fillets rest for a few minutes before serving. Garnish with additional parsley if desired.
Nutrition Facts
Calories |
397 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.6 g | 5% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 66 mg | 22% | |
| Sodium | 676 mg | 29% | |
| Total Carbohydrate | 36.1 g | 13% | |
| Dietary Fiber | 1.8 g | 6% | |
| Total Sugars | 4.6 g | ||
| Protein | 49.4 g | 99% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 122 mg | 9% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 885 mg | 19% | |
*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.
