High Protein Crispy Grouper Sandwich

Elevate your sandwich game with this High Protein Crispy Grouper Sandwich, a coastal-inspired masterpiece that’s as nutritious as it is delicious. Featuring golden, oven-baked grouper fillets coated in a protein-packed panko and whey protein crust, this recipe achieves the perfect crunchy texture without the need for frying. Paired with a creamy Greek yogurt-dill sauce, crisp lettuce, juicy tomato, and zesty red onion, all nestled in a toasted whole grain bun, this sandwich offers a flavorful and satisfying meal that highlights fresh, wholesome ingredients. Perfect for a quick lunch or dinner, this high-protein delight is easy to prepare in under 30 minutes, making it ideal for busy weeknights or post-workout refueling.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:10 mins

Total Time:30 mins

Servings: 2

Ingredients

• 2 pieces Grouper fillets
• 2 large Egg whites
• 1 cup Panko breadcrumbs
• 0.25 cup Whey protein powder
• 1 teaspoon Garlic powder
• 1 teaspoon Onion powder
• 0.5 teaspoon Paprika
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 0 Olive oil spray
• 2 Whole grain sandwich buns
• 4 Lettuce leaves
• 1 large Tomato
• 0.25 Red onion
• 0.5 cup Greek yogurt
• 1 tablespoon Lemon juice
• 1 teaspoon Dijon mustard
• 1 tablespoon Fresh dill

Directions

Step 1

Preheat your oven to 400°F (200°C) and lightly spray a baking sheet with olive oil spray.

Step 2

In a shallow bowl, whisk the egg whites until slightly frothy.

Step 3

In another bowl, combine the panko breadcrumbs, whey protein powder, garlic powder, onion powder, paprika, salt, and black pepper.

Step 4

Dip each grouper fillet into the egg whites, allowing any excess to drip off.

Step 5

Press the fillets into the breadcrumb mixture, ensuring they are evenly coated on all sides.

Step 6

Place the coated fillets onto the prepared baking sheet.

Step 7

Lightly spray the tops of the fillets with olive oil spray to ensure crispiness.

Step 8

Bake in the preheated oven for about 10 minutes, or until the fish is cooked through and the coating is golden brown and crispy.

Step 9

While the fish is cooking, prepare the sauce by combining Greek yogurt, lemon juice, Dijon mustard, and fresh dill in a small bowl. Stir until well mixed.

Step 10

Slice the tomato and red onion into thin rings.

Step 11

Toast the whole grain sandwich buns lightly, if desired.

Step 12

Assemble the sandwiches: Spread a generous amount of the yogurt-dill sauce on both sides of the toasted buns.

Step 13

Place a lettuce leaf on the bottom half of each bun, followed by a crispy grouper fillet.

Step 14

Top with slices of tomato and red onion, then cover with the top half of the bun.

Step 15

Serve immediately and enjoy your high-protein crispy grouper sandwich.

Nutrition Facts

Serving size	(1158.4g)

Amount per serving	% Daily Value*
Calories	1523.4

Total Fat 17.5g	0%
Saturated Fat 3.3g	0%
Polyunsaturated Fat 0.1g
Cholesterol 195.2mg	0%
Sodium 4437.3mg	0%
Total Carbohydrate 151.8g	0%
Dietary Fiber 13.6g	0%
Total Sugars 33.6g
Protein 180.5g	0%

Vitamin D 0IU	0%
Calcium 501.2mg	0%
Iron 10.5mg	0%
Potassium 3179.4mg	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: 10.6%

Protein: 48.6%

Carbs: 40.8%