Heart-Healthy Crispy Fried Grouper

Dive into a flavorful and guilt-free twist on a seafood classic with our Heart-Healthy Crispy Fried Grouper! This oven-baked recipe delivers all the crunch and satisfaction of traditional fried fish while keeping things light and nutritious. Coated in a crisp, golden layer of low-sodium panko breadcrumbs infused with zesty lemon, smoked paprika, and aromatic seasonings, the grouper fillets are perfectly tender and flaky on the inside. Drizzled with just a touch of heart-healthy olive oil and baked to perfection, this dish is as wholesome as it is delicious. Ready in just 35 minutes, it's a quick and easy option for a health-conscious dinner or a special weekend meal. Serve it up with fresh lemon wedges and a sprinkle of parsley, and enjoy a restaurant-quality dish that’s perfect for your healthy lifestyle.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 fillets grouper fillets
• 1 cup low-sodium panko breadcrumbs
• 0.5 cup whole wheat flour
• 2 large egg whites
• 0.5 cup unsweetened almond milk
• 1 teaspoon lemon zest
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 0.5 teaspoon smoked paprika
• 0.5 teaspoon ground black pepper
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons fresh parsley
• 4 wedges lemon wedges

Directions

Step 1

Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.

Step 2

Pat the grouper fillets dry with paper towels to remove excess moisture.

Step 3

Gather three shallow bowls. In the first bowl, place the whole wheat flour. In the second bowl, whisk together the egg whites and almond milk until well combined. In the third bowl, mix the panko breadcrumbs, lemon zest, garlic powder, onion powder, smoked paprika, and black pepper.

Step 4

Lightly dredge each grouper fillet in the flour, shaking off the excess, then dip it into the egg white mixture, ensuring it is well coated. Finally, press the fillet into the panko mixture, turning to coat both sides thoroughly.

Step 5

Place the breadcrumb-coated fillets on the prepared baking sheet.

Step 6

Drizzle the extra-virgin olive oil evenly over the top of each fillet.

Step 7

Bake in the preheated oven for 10 minutes, then carefully turn each fillet over and bake for an additional 10 minutes, or until the fish flakes easily with a fork and the coating is golden brown and crispy.

Step 8

Once cooked, remove the baking sheet from the oven and sprinkle the fillets with fresh parsley.

Step 9

Serve the crispy fried grouper immediately with lemon wedges on the side for an added zesty flavor.

Nutrition Facts

Serving size	(1388.7g)

Amount per serving	% Daily Value*
Calories	2094.8

Total Fat 46.3g	0%
Saturated Fat 7.0g	0%
Polyunsaturated Fat 0.3g
Cholesterol 352.4mg	0%
Sodium 720.6mg	0%
Total Carbohydrate 142.2g	0%
Dietary Fiber 14.0g	0%
Total Sugars 5.7g
Protein 262.4g	0%

Vitamin D 43.9IU	0%
Calcium 577.0mg	0%
Iron 10.7mg	0%
Potassium 4849.5mg	0%

*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.

Source of Calories

Fat: 20.5%

Protein: 51.6%

Carbs: 27.9%