Heart-Healthy Crispy Grouper Sandwich

Bite into the perfect balance of flavor and health with this Heart-Healthy Crispy Grouper Sandwich, a delicious seafood twist on a classic favorite. Featuring tender grouper fillets coated in crunchy low-sodium panko breadcrumbs and baked to golden perfection, this sandwich is a guilt-free indulgence. Nestled in whole wheat buns and layered with creamy avocado, juicy ripe tomato, and crisp mixed greens, each bite is a burst of fresh and savory goodness. A tangy Dijon and Greek yogurt sauce elevates the flavor profile while keeping it light and nutritious. Ready in just 35 minutes, it's a heart-smart meal that's quick, easy, and ideal for busy weeknights or casual lunches. Whether you're embracing a healthier lifestyle or simply love fresh seafood, this grouper sandwich delivers all the taste without the compromise.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces grouper fillets
• 4 buns whole wheat hamburger buns
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• 0.5 teaspoon ground black pepper
• 1 cup low-sodium panko breadcrumbs
• 2 large egg whites
• 1 whole avocado
• 1 large tomato
• 1 cup mixed greens
• 0.25 cup low-fat Greek yogurt
• 1 tablespoon Dijon mustard

Directions

Step 1

Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly brush with olive oil.

Step 2

In a shallow dish, combine lemon juice, 1 tablespoon olive oil, garlic powder, onion powder, paprika, and ground black pepper. Mix well.

Step 3

Pat the grouper fillets dry with paper towels. Dip each fillet in the lemon juice mixture, ensuring it is well-coated.

Step 4

Place panko breadcrumbs in another shallow dish. Dip each fillet in the breadcrumbs, pressing gently to adhere.

Step 5

In a third shallow dish, lightly beat the egg whites. Dip each breadcrumb-coated fillet into the egg whites and then dip back into the breadcrumbs for a second coat.

Step 6

Arrange the fillets on the prepared baking sheet. Drizzle with the remaining 2 tablespoons of olive oil.

Step 7

Bake in the preheated oven for 12-15 minutes, or until the fish is crispy and flakes easily with a fork.

Step 8

Meanwhile, slice the tomato and avocado.

Step 9

In a small bowl, mix the low-fat Greek yogurt and Dijon mustard to create a tangy sauce.

Step 10

Toast the whole wheat buns lightly in another pan or toaster oven.

Step 11

To assemble the sandwiches, spread the Dijon-yogurt sauce on the inside of each bun.

Step 12

Layer the baked grouper, avocado slices, tomato slices, and mixed greens.

Step 13

Top with the other half of the bun and serve immediately.

Nutrition Facts

Serving size	(1938.5g)

Amount per serving	% Daily Value*
Calories	3063.3

Total Fat 93.9g	0%
Saturated Fat 15.7g	0%
Polyunsaturated Fat 6.9g
Cholesterol 359.7mg	0%
Sodium 3770.3mg	0%
Total Carbohydrate 247.5g	0%
Dietary Fiber 34.5g	0%
Total Sugars 44.6g
Protein 292.1g	0%

Vitamin D 22.1IU	0%
Calcium 835.7mg	0%
Iron 18.0mg	0%
Potassium 6137.4mg	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: 28.1%

Protein: 38.9%

Carbs: 33.0%