Heart-Healthy Fried Seafood Platter

Dive into the crisp, satisfying flavors of a 'Heart-Healthy Fried Seafood Platter,' a guilt-free twist on a classic comfort food. This oven-baked seafood medley features golden, crunchy shrimp, calamari, and tender fish strips, coated in a nutrient-rich blend of whole wheat flour, chickpea flour, and panko bread crumbs. A hint of lemon zest, garlic, and paprika adds layers of vibrant flavor, while olive oil spray keeps it light yet irresistibly crispy. Perfect for seafood lovers looking for a healthier indulgence, this easy-to-make dish is ready in under 45 minutes and pairs beautifully with fresh lemon wedges and parsley for a zesty finish. Whether served as a hearty appetizer or main course, it’s a must-try for your next wholesome seafood feast.

Nutriscore Rating: 77/100

Prep Time:30 mins

Cook Time:15 mins

Total Time:45 mins

Servings: 4

Ingredients

• 12 pieces large shrimp, peeled and deveined
• 250 grams fresh calamari rings
• 150 grams small fillet of tilapia or flounder, cut into strips
• 1 cup whole wheat flour
• 1 cup unsweetened almond milk
• 1 cup chickpea flour
• 1 cup panko bread crumbs
• 1 tablespoon lemon zest
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 0.5 teaspoon black pepper
• 1 teaspoon salt
• 1 as needed extra virgin olive oil spray
• 2 tablespoons fresh parsley, chopped
• 1 for serving lemon wedges

Directions

Step 1

Preheat the oven to 200°C (400°F) and line a baking sheet with parchment paper.

Step 2

In a medium bowl, whisk together whole wheat flour, salt, black pepper, garlic powder, and paprika.

Step 3

In another bowl, pour the unsweetened almond milk for dipping.

Step 4

Set up a third bowl with chickpea flour mixed with panko bread crumbs and lemon zest.

Step 5

Dip shrimp, calamari, and fish strips into the flour mixture first, shaking off any excess.

Step 6

Next, dip them into the almond milk, allowing excess to drip off.

Step 7

Coat each piece well in the panko and chickpea flour mixture, pressing gently to adhere.

Step 8

Arrange the coated seafood on the prepared baking sheet and lightly spray with extra virgin olive oil spray.

Step 9

Bake in the preheated oven for about 12-15 minutes, flipping halfway through, until golden brown and crispy.

Step 10

Remove from the oven and garnish with fresh parsley.

Step 11

Serve warm with lemon wedges for squeezing on top before eating.

Nutrition Facts

Serving size	(1216.1g)

Amount per serving	% Daily Value*
Calories	1995.9

Total Fat 28.3g	0%
Saturated Fat 5.1g	0%
Polyunsaturated Fat 0.7g
Cholesterol 1010.9mg	0%
Sodium 3836.2mg	0%
Total Carbohydrate 255.6g	0%
Dietary Fiber 36.4g	0%
Total Sugars 14.8g
Protein 181.8g	0%

Vitamin D 264.3IU	0%
Calcium 1016.5mg	0%
Iron 20.6mg	0%
Potassium 3460.3mg	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: 12.7%

Protein: 36.3%

Carbs: 51.0%