Low Fat Crispy Fried Grouper
Craving the crunch of fried fish without the guilt? This Low Fat Crispy Fried Grouper is a game-changer! Perfectly seasoned grouper fillets are coated in a tangy Greek yogurt marinade, infused with bright lemon and a touch of spice, then rolled in golden panko breadcrumbs mixed with fresh parsley. Instead of deep frying, these fillets are baked to crispy perfection in just 20 minutes, thanks to a clever use of cooking spray. This healthier twist on a classic fried fish recipe is high in flavor while keeping the fat content low—making it ideal for dinner any night of the week. Serve it with a squeeze of lemon and a side of roasted veggies for a light yet satisfying meal that’s sure to impress!
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Ingredients
- 4 pieces grouper fillets
- 0.5 cup plain low-fat Greek yogurt
- 2 tablespoons lemon juice
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.25 teaspoon cayenne pepper
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 1.5 cups panko breadcrumbs
- 2 tablespoons fresh parsley
- 1 as needed cooking spray
Directions
Step 1
Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
Step 2
In a shallow bowl, combine the Greek yogurt, lemon juice, garlic powder, onion powder, cayenne pepper, salt, and black pepper. Mix until smooth.
Step 3
Pat the grouper fillets dry with paper towels to remove any excess moisture.
Step 4
Dip each grouper fillet into the yogurt mixture, ensuring it is fully coated.
Step 5
Place the panko breadcrumbs in another shallow bowl or plate and finely chop the fresh parsley before adding it to the breadcrumbs.
Step 6
Dredge the yogurt-coated grouper fillets in the breadcrumbs mixture, pressing gently to ensure even coverage.
Step 7
Arrange the breaded grouper on the prepared baking sheet. Lightly spray the tops of the fillets with cooking spray to help them crisp up in the oven.
Step 8
Bake the fish in the preheated oven for 18-20 minutes, or until the grouper is cooked through and the crust is golden brown and crispy.
Step 9
Let the fillets rest for a few minutes before serving. Garnish with additional parsley if desired.
Nutrition Facts
| Serving size | (1197.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1542.3 |
| Total Fat 18.0g | 0% |
| Saturated Fat 4.4g | 0% |
| Polyunsaturated Fat 0.1g | |
| Cholesterol 364.6mg | 0% |
| Sodium 2244.6mg | 0% |
| Total Carbohydrate 71.4g | 0% |
| Dietary Fiber 4.1g | 0% |
| Total Sugars 10.7g | |
| Protein 257.5g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 457.1mg | 0% |
| Iron 9.0mg | 0% |
| Potassium 4492.8mg | 0% |
Source of Calories