High Protein Pescado Empanizado
Craving a mouthwatering, health-conscious twist on a classic? This High Protein Pescado Empanizado delivers all the flavor of traditional breaded fish while packing in extra nutrients with a low-carb, protein-rich coating made from almond flour and whey protein isolate. Perfectly seasoned with garlic powder, paprika, and a hint of fresh lemon juice, the white fish fillets are pan-fried to golden perfection in heart-healthy olive oil. The result? A crispy, flavorful crust that seals in the tender, flaky fish. Ready in just 30 minutes, this quick and easy recipe is ideal for busy weeknights or meal prep. Garnished with fresh parsley and served with lemon wedges for a vibrant finish, this dish is as nutritious as it is satisfying, making it the ultimate guilt-free comfort food.
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Ingredients
- 4 pieces White fish fillets (e.g., tilapia, cod)
- 1 cup Almond flour
- 1 cup Whey protein isolate
- 2 large Eggs
- 1 medium Lemon
- 1 teaspoon Garlic powder
- 1 teaspoon Paprika
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.25 cup Olive oil
- 2 tablespoons Chopped parsley
Directions
Step 1
Begin by patting the fish fillets dry with a paper towel to remove any excess moisture. Squeeze the juice of the lemon over the fillets and let them marinate for about 5 minutes to enhance flavor and reduce any fishy odor.
Step 2
In a large shallow plate, combine almond flour, whey protein isolate, garlic powder, paprika, salt, and black pepper. Mix well to ensure even coating.
Step 3
In a separate bowl, beat the eggs together until they are fully combined and slightly frothy.
Step 4
Preheat a large non-stick skillet over medium heat and add olive oil.
Step 5
Dip each fish fillet first into the beaten eggs, ensuring it's well coated, then transfer to the almond flour mixture, pressing gently to adhere the coating to both sides of the fillet.
Step 6
Once all fillets are coated, carefully place them in the preheated skillet. Cook for about 3-4 minutes on each side, or until the crust is golden brown and the fish is cooked through.
Step 7
Remove the fillets and place them on a paper towel-lined plate to absorb any excess oil.
Step 8
Garnish with chopped parsley and serve immediately with lemon wedges on the side for an extra citrusy kick.
Nutrition Facts
| Serving size | (847.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2059.7 |
| Total Fat 122.1g | 0% |
| Saturated Fat 18.1g | 0% |
| Polyunsaturated Fat 5.4g | |
| Cholesterol 612mg | 0% |
| Sodium 1772.5mg | 0% |
| Total Carbohydrate 35.4g | 0% |
| Dietary Fiber 13.5g | 0% |
| Total Sugars 9.6g | |
| Protein 218.2g | 0% |
| Vitamin D 562IU | 0% |
| Calcium 827.2mg | 0% |
| Iron 8.5mg | 0% |
| Potassium 2529.2mg | 0% |
Source of Calories