Low Fat Fried Seafood Platter
Indulge guilt-free with this irresistible Low Fat Fried Seafood Platter, a lighter twist on the classic fried favorite. Featuring a medley of tender cod fillets, succulent shrimp, and crispy calamari rings, this dish is baked to golden perfection using whole-grain breadcrumbs and a touch of aromatic spices like smoked paprika and garlic powder. Instead of deep-frying, the seafood is oven-baked for a crispy texture with significantly less oil, making it a heart-healthy choice without compromising on flavor. With a prep time of just 20 minutes and a tantalizing crunchy coating, this high-protein, low-fat meal is perfect for entertaining or a wholesome family dinner. Paired with fresh parsley and a squeeze of zesty lemon, this seafood platter is served hot and ready to impress!
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Recipe Information
Ingredients
- 400 grams Cod fillets
- 250 grams Shrimp, peeled and deveined
- 200 grams Calamari rings
- 100 grams Whole-grain breadcrumbs
- 4 large Egg whites
- 2 tablespoons Lemon juice
- 1 teaspoon Garlic powder
- 1 teaspoon Smoked paprika
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Salt
- 1 bottle Cooking spray
- 2 tablespoons Fresh parsley, chopped
- 4 pieces Lemon wedges
Instructions
Preheat your oven to 200°C (400°F) and line a baking sheet with parchment paper.
Pat the cod fillets, shrimp, and calamari rings dry with paper towels to remove excess moisture.
In a bowl, whisk together egg whites and lemon juice until frothy.
In another shallow dish, combine whole-grain breadcrumbs, garlic powder, smoked paprika, black pepper, and salt.
Dip each piece of seafood into the egg white mixture, allowing excess to drip off, then coat completely in the breadcrumb mixture.
Arrange the coated seafood pieces onto the prepared baking sheet in a single layer.
Lightly spray the top of the seafood with cooking spray to ensure even browning.
Bake in the preheated oven for 15 minutes, then flip the seafood pieces and bake for an additional 10 minutes until golden and crispy.
Remove the seafood platter from the oven and sprinkle with fresh chopped parsley.
Serve the seafood platter hot with lemon wedges on the side.
Nutrition Facts
Calories |
3421 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 228.9 g | 293% | |
| Saturated Fat | 5.7 g | 29% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 924 mg | 308% | |
| Sodium | 3569 mg | 155% | |
| Total Carbohydrate | 97.1 g | 35% | |
| Dietary Fiber | 9.0 g | 32% | |
| Total Sugars | 9.4 g | ||
| Protein | 196.8 g | 394% | |
| Vitamin D | 4.0 mcg | 20% | |
| Calcium | 368 mg | 28% | |
| Iron | 10.0 mg | 56% | |
| Potassium | 3399 mg | 72% | |
*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.
