Mediterranean Diet Crispy Fried Brussels Sprouts

Transform your Brussels sprouts into a vibrant Mediterranean-inspired masterpiece with this Crispy Fried Brussels Sprouts recipe! Featuring golden-crusted sprouts pan-fried to perfection in heart-healthy extra virgin olive oil, this dish is bursting with flavor from a zesty blend of garlic, paprika, and a fresh squeeze of lemon. Garnished with fragrant parsley, these crispy Brussels sprouts are the ultimate healthy side dish or appetizer, perfect for those embracing a Mediterranean diet. With just 30 minutes from prep to plate, this easy-to-make recipe delivers a satisfying crunch and rich flavors while staying true to wholesome, nutrient-packed ingredients. Whether paired with roasted meats or served as a standalone treat, it’s a delicious way to turn simple vegetables into a showstopping dish!

Nutriscore Rating: 78/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 500 grams Brussels sprouts
• 60 ml Extra virgin olive oil
• 1 teaspoon Sea salt
• 0.5 teaspoon Black pepper
• 1 teaspoon Garlic powder
• 0.5 teaspoon Paprika
• 1 whole Lemon
• 2 tablespoons Fresh parsley

Directions

Step 1

Wash and trim the Brussels sprouts by cutting off the stem end and removing any discolored outer leaves.

Step 2

Cut the Brussels sprouts in half lengthwise for even cooking.

Step 3

In a large cast-iron skillet or heavy-bottomed pan, heat the extra virgin olive oil over medium-high heat.

Step 4

Once the oil is hot, add the Brussels sprouts cut side down in a single layer. Do not overcrowd the pan; cook in batches if necessary.

Step 5

Cook the Brussels sprouts undisturbed for about 5-7 minutes until the cut side is golden brown and crispy.

Step 6

Flip the Brussels sprouts and cook the other side for an additional 3-5 minutes until they are tender and evenly fried.

Step 7

While the Brussels sprouts are cooking, season them with sea salt, black pepper, garlic powder, and paprika.

Step 8

Once cooked, remove the Brussels sprouts from the pan and transfer them to a serving dish.

Step 9

Squeeze the juice of one lemon over the hot Brussels sprouts for a zesty flavor.

Step 10

Garnish with freshly chopped parsley for a burst of color and freshness.

Step 11

Serve immediately as a delightful side or a healthy appetizer.

Nutrition Facts

Serving size	(636.0g)

Amount per serving	% Daily Value*
Calories	720.9

Total Fat 56.5g	0%
Saturated Fat 8.1g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 2423.9mg	0%
Total Carbohydrate 50.7g	0%
Dietary Fiber 20.4g	0%
Total Sugars 13.5g
Protein 19.3g	0%

Vitamin D 0IU	0%
Calcium 168.5mg	0%
Iron 3.8mg	0%
Potassium 209.4mg	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: 64.5%

Protein: 9.8%

Carbs: 25.7%