Mediterranean Diet Crispy Fried Brussels Sprouts
Get ready to take your taste buds on a culinary journey with Mediterranean Diet Crispy Fried Brussels Sprouts—a vibrant, healthy twist on a classic favorite! This quick and easy recipe transforms humble Brussels sprouts into irresistibly golden, crispy morsels, thanks to the magic of extra virgin olive oil and bold Mediterranean seasonings like garlic powder, paprika, and a sprinkle of sea salt. Each bite bursts with zesty freshness from a generous squeeze of lemon juice, while a garnish of bright parsley adds visual appeal and herbal flair. Perfectly caramelized and tender, these Brussels sprouts make a stunning side dish or appetizer that’s rich in nutrients and full of flavor. Whether you’re living the Mediterranean lifestyle or simply seeking a healthy way to satisfy your crispy cravings, this recipe is sure to impress!
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Recipe Information
Ingredients
- 500 grams Brussels sprouts
- 60 ml Extra virgin olive oil
- 1 teaspoon Sea salt
- 0.5 teaspoon Black pepper
- 1 teaspoon Garlic powder
- 0.5 teaspoon Paprika
- 1 whole Lemon
- 2 tablespoons Fresh parsley
Instructions
Wash and trim the Brussels sprouts by cutting off the stem end and removing any discolored outer leaves.
Cut the Brussels sprouts in half lengthwise for even cooking.
In a large cast-iron skillet or heavy-bottomed pan, heat the extra virgin olive oil over medium-high heat.
Once the oil is hot, add the Brussels sprouts cut side down in a single layer. Do not overcrowd the pan; cook in batches if necessary.
Cook the Brussels sprouts undisturbed for about 5-7 minutes until the cut side is golden brown and crispy.
Flip the Brussels sprouts and cook the other side for an additional 3-5 minutes until they are tender and evenly fried.
While the Brussels sprouts are cooking, season them with sea salt, black pepper, garlic powder, and paprika.
Once cooked, remove the Brussels sprouts from the pan and transfer them to a serving dish.
Squeeze the juice of one lemon over the hot Brussels sprouts for a zesty flavor.
Garnish with freshly chopped parsley for a burst of color and freshness.
Serve immediately as a delightful side or a healthy appetizer.
Nutrition Facts
Calories |
721 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.5 g | 72% | |
| Saturated Fat | 8.1 g | 40% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2424 mg | 105% | |
| Total Carbohydrate | 50.7 g | 18% | |
| Dietary Fiber | 20.4 g | 73% | |
| Total Sugars | 13.5 g | ||
| Protein | 19.3 g | 39% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 168 mg | 13% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 209 mg | 4% | |
*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.
