Low Fat Crispy Grouper Sandwich

Ready to elevate your sandwich game? This *Low Fat Crispy Grouper Sandwich* delivers all the crunch and flavor of a classic fish sandwich with a health-conscious twist. Tender grouper fillets are marinated in tangy buttermilk and lemon juice, then coated in a seasoned whole wheat flour and cornmeal mixture for the ultimate crispy texture—no deep fryer needed! Baked to golden perfection, the fillets are paired with a creamy Greek yogurt Dijon sauce that adds a tangy, guilt-free richness. Tucked into whole grain buns and layered with fresh lettuce, juicy tomato slices, and crisp red onion, this sandwich is hearty yet light, making it perfect for lunch or a quick dinner. Packed with protein, zesty flavors, and a healthy crunch, this low-fat creation is a must-try for seafood lovers looking for a satisfying, better-for-you meal.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 fillets grouper fillet
• 0.5 cup buttermilk
• 2 tablespoons lemon juice
• 0.5 cup whole wheat flour
• 0.5 cup cornmeal
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 0.5 teaspoon black pepper
• 0.5 teaspoon salt
• 1 for greasing cooking spray
• 4 buns whole grain sandwich buns
• 0.5 cup low-fat Greek yogurt
• 1 tablespoon dijon mustard
• 1 teaspoon honey
• 4 leaves lettuce leaves
• 1 large tomato
• 0.5 onion red onion

Directions

Step 1

In a shallow dish, mix the buttermilk and lemon juice. Add the grouper fillets and ensure they are fully coated. Let marinate for 10 minutes.

Step 2

Preheat the oven to 425 degrees F (220 degrees C). Line a baking sheet with parchment paper and lightly coat with cooking spray.

Step 3

In another shallow dish, combine whole wheat flour, cornmeal, paprika, garlic powder, onion powder, black pepper, and salt.

Step 4

Remove the grouper fillets from the marinade, allowing excess buttermilk to drip off, and dredge each fillet in the flour mixture, pressing gently to adhere.

Step 5

Place the coated fillets on the prepared baking sheet and lightly spray the tops with cooking spray to help them crisp up.

Step 6

Bake in the preheated oven for 12 to 15 minutes or until the fish is cooked through and the coating is crispy.

Step 7

While the fish is baking, mix the Greek yogurt, Dijon mustard, and honey in a small bowl to make the yogurt sauce.

Step 8

Slice the tomato and red onion into thin slices.

Step 9

When the grouper fillets are done, assemble the sandwiches by spreading the yogurt sauce onto both halves of each bun. Layer with a lettuce leaf, tomato slices, red onion rings, and a cooked grouper fillet.

Step 10

Serve immediately and enjoy this flavorful low-fat crispy grouper sandwich.

Nutrition Facts

Serving size	(1982.0g)

Amount per serving	% Daily Value*
Calories	2647.2

Total Fat 38.0g	0%
Saturated Fat 9.3g	0%
Polyunsaturated Fat 0.5g
Cholesterol 380.5mg	0%
Sodium 5161.1mg	0%
Total Carbohydrate 334.0g	0%
Dietary Fiber 36.8g	0%
Total Sugars 61.6g
Protein 245.9g	0%

Vitamin D 107.5IU	0%
Calcium 800.6mg	0%
Iron 19.0mg	0%
Potassium 5866.2mg	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: 12.8%

Protein: 37.0%

Carbs: 50.2%