These oil-free fried oyster mushrooms in a zesty garlic and lemon marinade are a taste explosion! I simply had to try making a healthy twist on this classic Greek dish after I visited the beautiful Ionian island of Corfu. Every time I’ve been in Greece since then, this is my go-to dish to order at restaurants. It’s naturally vegan, meaty and so full of fresh flavours. This recipe combines the earthy flavours of oyster mushrooms with classic Greek seasoning, all while keeping it low-calorie and free from oil.

The Health Benefits of Oyster Mushrooms

Oyster mushrooms are tasty as well as incredibly nutritious. They are rich in B vitamins like niacin, riboflavin, and pantothenic acid, which are essential for energy production and maintaining healthy skin. Additionally, these mushrooms are high in antioxidants, fibre, and protein, making them a great addition to a balanced whole food, plant-based diet.

Mushrooms Are A Perfect Meat Substitute

Mushrooms are an incredibly versatile alternative for those seeking a meaty flavour and texture without the meat. Their rich umami profile and satisfying bite make them a popular choice in plenty of plant-based dishes. They come in so many shapes and sizes that you can basically enjoy them in any savoury dish.

Making mushrooms a staple of your plant-based kitchen is a great choice – you’ll have endless culinary possibilities! Beyond these delightful Greek-style oyster mushrooms, you can explore many other options. Portobello mushrooms, for instance, make excellent burger patties due to their large size and hearty texture. Shiitake mushrooms are great in stir-fries and Asian-style soups, adding depth and richness to the broth. I eat Cremini or button mushrooms almost daily. You can use them in pasta sauces or rice dishes, giving a robust flavour reminiscent of traditional meat-based recipes. Why don’t you try out my healthy oil-free tomato pasta recipe which features wonderful button mushrooms?

Why fry mushrooms without oil?

Cooking without oil helps preserve the natural nutrients of the mushrooms while keeping the dish low in calories. Frying in oil at high temperatures can degrade some heat-sensitive vitamins and antioxidants found in mushrooms. Frying in a non-stick pan or skillet without adding oil is a heart-healthy cooking method that can still give flavour without adding unnecessary fats, making it an excellent choice for anyone looking to eat healthier. Read more about oil-free cooking in my blog post on the topic.

This recipe works great without needing to add oil for frying. Fry on medium heat in a nonstick pan. The liquid from the marinade helps to stop the mushrooms from sticking. Once the liquid dries up, the mushrooms will start to brown and you’ll get that crispy texture we all love. You can choose to grill these instead of pan-frying, and the result may be a bit closer to the original Greek mushroom recipe.

The Health Benefits of Coconut Aminos: A Low-Sodium Alternative

I use coconut aminos in the marinade for the mushrooms in this recipe as a healthier alternative to soya sauce. Coconut aminos is a savoury sauce made from fermented coconut sap. It adds a slightly sweet, soy sauce-like flavour to dishes but is lower in sodium and free from gluten and soya. It is a flavoursome, healthy condiment to replace salty umami profiles that can be used in marinades, dressings, stir-fries, and dipping sauces.

Serving Suggestions

These Greek-inspired oyster mushrooms can be served in various ways. They make a flavorful side dish or can be part of a main course. I paired them today with Greek olives and creamy white bean dip for a nutritious and zesty lunch. I served them with homemade chickpea flatbread. Get my recipe for the chickpea flatbread.

Step-by-Step Recipe Video for Greek-Style Oyster Mushrooms

Check out the recipe video for this dish where I show you step-by-step how to make it. Subscribe to my YouTube channel for more inspirational recipes to help you make healthy and tasty plant-based food.

The Recipe: Greek-Style Oyster Mushrooms

Find the written recipe below, or follow along with the video above or on YouTube. Remember to share your cooking results in the comments. Let me know how these turn out for you. I’d love to hear about your favourite Greek holiday dishes too.

Greek-Style Oyster Mushrooms

Oil-free fried oyster mushrooms in a zesty garlic and lemon marinade

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Prep Time 5 minutes mins

Cook Time 12 minutes mins

Marinade 8 hours hrs

Course Appetizer, Side Dish

Cuisine Greek

Equipment

• Mixing bowl
• Nonstick frying pan

Ingredients

  

• 250 g oyster mushrooms brushed clean
• Juice of 1 and a ½ lemons
• 5 – 7 cloves garlic minced
• 1 tbsp coconut aminos
• 1 tbsp balsamic vinegar
• 2 tsp dried oregano
• ¼ tsp black pepper

Instructions

 

Create the marinade

• Brush the mushrooms clean, making sure to remove any dirt.
• Juice the lemons and crush the garlic.
• In a mixing bowl, combine the lemon juice, garlic, coconut aminos, dried oregano, salt, and black pepper. Whisk together until well combined.
• Place mushrooms in a sealable container or plastic resealable bag. Pour the marinade over the mushrooms, ensuring they are well coated.
• Cover the dish or seal the bag, and refrigerate for at least 30 minutes, or for best results, marinate overnight to allow the flavors to fully penetrate the mushrooms.

Cook the mushrooms

• Heat a large non-stick frying pan or skillet over medium-high heat.
• Place the mushroom along with the mariade in the hot pan.
• Cook for about 10 minutes turning regularly until the excess liquid has dried up and the mushrooms have a nice golden-brown colour. If the pan gets too dry, you can add a little bit of water or more coconut aminos to deglaze and prevent sticking.
• Serve immediately as a side dish or as part of a main course.

Video

Keyword Mushrooms, Oil-Free