Low Fat Crispy Grouper Sandwich
Elevate your sandwich game with this irresistible Low Fat Crispy Grouper Sandwich, a healthier twist on a classic coastal favorite. Featuring tender, oven-baked grouper fillets coated in a perfectly seasoned whole wheat and cornmeal crust, this recipe delivers all the crunch without the deep-fried calories. A quick marinade in tangy buttermilk and lemon juice infuses the fish with bright flavors, while a creamy, homemade Greek yogurt sauce adds a zesty touch. Piled high on whole-grain buns with fresh lettuce, juicy tomato, and crisp red onion, this sandwich is a satisfying, balanced meal perfect for lunch or dinner. Ready in just 35 minutes, this easy and wholesome recipe is proof you don’t need to sacrifice taste for healthy eating.
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Recipe Information
Ingredients
- 4 fillets grouper fillet
- 0.5 cup buttermilk
- 2 tablespoons lemon juice
- 0.5 cup whole wheat flour
- 0.5 cup cornmeal
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 1 for greasing cooking spray
- 4 buns whole grain sandwich buns
- 0.5 cup low-fat Greek yogurt
- 1 tablespoon dijon mustard
- 1 teaspoon honey
- 4 leaves lettuce leaves
- 1 large tomato
- 0.5 onion red onion
Instructions
In a shallow dish, mix the buttermilk and lemon juice. Add the grouper fillets and ensure they are fully coated. Let marinate for 10 minutes.
Preheat the oven to 425 degrees F (220 degrees C). Line a baking sheet with parchment paper and lightly coat with cooking spray.
In another shallow dish, combine whole wheat flour, cornmeal, paprika, garlic powder, onion powder, black pepper, and salt.
Remove the grouper fillets from the marinade, allowing excess buttermilk to drip off, and dredge each fillet in the flour mixture, pressing gently to adhere.
Place the coated fillets on the prepared baking sheet and lightly spray the tops with cooking spray to help them crisp up.
Bake in the preheated oven for 12 to 15 minutes or until the fish is cooked through and the coating is crispy.
While the fish is baking, mix the Greek yogurt, Dijon mustard, and honey in a small bowl to make the yogurt sauce.
Slice the tomato and red onion into thin slices.
When the grouper fillets are done, assemble the sandwiches by spreading the yogurt sauce onto both halves of each bun. Layer with a lettuce leaf, tomato slices, red onion rings, and a cooked grouper fillet.
Serve immediately and enjoy this flavorful low-fat crispy grouper sandwich.
Nutrition Facts
Calories |
2647 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.0 g | 49% | |
| Saturated Fat | 9.3 g | 46% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 380 mg | 127% | |
| Sodium | 5161 mg | 224% | |
| Total Carbohydrate | 334.0 g | 121% | |
| Dietary Fiber | 36.8 g | 131% | |
| Total Sugars | 61.6 g | ||
| Protein | 245.9 g | 492% | |
| Vitamin D | 2.7 mcg | 13% | |
| Calcium | 801 mg | 62% | |
| Iron | 19.0 mg | 106% | |
| Potassium | 5866 mg | 125% | |
*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.
