Low Sodium Crispy Grouper Sandwich
Savor the perfect balance of crunch and flavor with this Low Sodium Crispy Grouper Sandwich, a healthier twist on a classic seafood favorite. Tender, flaky fresh grouper fillets are baked to golden perfection using a light coating of low sodium panko breadcrumbs, infused with zesty lemon and aromatic spices like garlic and onion powder. Sandwiched between toasted whole wheat buns and layered with crisp shredded lettuce, juicy tomato slices, and a tangy homemade lemon mayo, this recipe is as wholesome as it is delicious. With just 15 minutes of prep time and an easy oven-baked technique, this heart-healthy, low sodium meal is ideal for a quick yet satisfying lunch or dinner. Perfect for seafood lovers looking to indulge without the extra salt or guilt!
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Ingredients
- 2 pieces fresh grouper fillets
- 2 pieces whole wheat burger buns
- 1 cup low sodium panko breadcrumbs
- 1 large egg
- 2 tablespoons milk
- 0.5 teaspoon garlic powder
- 0.5 teaspoon onion powder
- 0.25 teaspoon black pepper
- 1 teaspoon lemon zest
- 2 tablespoons olive oil
- 0.5 cup shredded lettuce
- 1 sliced tomato
- 2 tablespoons low sodium mayonnaise
- 1 teaspoon lemon juice
Directions
Step 1
Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
Step 2
In a shallow bowl, beat the egg and milk together.
Step 3
In another bowl, combine the low sodium panko breadcrumbs, garlic powder, onion powder, black pepper, and lemon zest.
Step 4
Dip each grouper fillet into the egg mixture, allowing any excess to drip off, then coat thoroughly with the breadcrumb mixture.
Step 5
Place the coated fillets on the prepared baking sheet and drizzle each with olive oil.
Step 6
Bake in the preheated oven for about 10 minutes, or until the fish is cooked through and the coating is golden and crispy.
Step 7
While the fish is baking, mix the low sodium mayonnaise with lemon juice in a small bowl.
Step 8
Toast the whole wheat buns lightly on a separate rack in the oven or a toaster.
Step 9
Spread the mayonnaise mixture on the bottom half of each bun.
Step 10
Top with shredded lettuce and tomato slices.
Step 11
Place the crispy grouper on the buns, add the top half of the bun, and serve immediately.
Nutrition Facts
| Serving size | (650.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1527.1 |
| Total Fat 67.7g | 0% |
| Saturated Fat 11.1g | 0% |
| Polyunsaturated Fat 4.6g | |
| Cholesterol 305.8mg | 0% |
| Sodium 956.6mg | 0% |
| Total Carbohydrate 152.8g | 0% |
| Dietary Fiber 13.3g | 0% |
| Total Sugars 15.9g | |
| Protein 73.6g | 0% |
| Vitamin D 66.8IU | 0% |
| Calcium 382.7mg | 0% |
| Iron 8.4mg | 0% |
| Potassium 1391.3mg | 0% |
Source of Calories