French · Dinner
Fried Frog Legs
Frog legs dredged in seasoned flour and pan-fried in olive oil until the skin turns golden and shatters, finished with lemon, garlic and parsley. Served alongside a lean yogurt-herb dip in place of a butter sauce, keeping cholesterol and saturated fat low without losing the classic bistro crunch.
$10
15 minsPrep
10 minsCook
25 minsTotal
MediumLevel
Nutrition per serving
412Calories
33.6gProtein
18.2gFat
27.1gCarbs
2.8gSugar
1.9gFiber
770mgSodium
78mgChol
3.1gSat Fat
540mgPotassium
140mgCalcium
2.3mgIron
0.6mcgVitamin B12
18mgVitamin C
Goes well with
Sparkling Lemon Water with Fresh Herbs
local
Cidre (French Apple Cider)
international
low-cholesterol
low-calorie
gluten-free-adaptable
low-chol
Instructions
1
Prep
Pat the frog legs dry and season both sides with salt and black pepper.
2
Dredge
Coat the frog legs in flour on a plate, shaking off excess until a thin even layer clings to the skin.
3
Fry
Heat olive oil in a skillet over medium-high heat. Fry frog legs 3 to 4 minutes per side until the coating is golden brown and meat pulls easily from the bone.
4
Finish
Mince the garlic and add it to the skillet over medium heat for 30 seconds until light gold, tossing the frog legs through until fragrant.
5
Whisk
Mince the dill and whisk it into the yogurt with white pepper until smooth for the dipping sauce.
6
Plate
Arrange frog legs on a plate, scatter with chopped parsley, and serve with lemon wedges and yogurt dip.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz394g frog legs
- 1/2 cup60g all-purpose flour
- 2 tbsp2 tbsp olive oil
- 4 cloves4 cloves garlic
- 2 tbsp2 tbsp fresh parsley
- 11 lemon, cut into wedges
- 1/2 tsp1/2 tsp salt
- 1/2 tsp1/2 tsp black pepper
- 1/2 cup120g plain low-fat yogurt
- 2 tsp2 tsp fresh dill
- 1/4 tsp1/4 tsp white pepper
