Healthy Fish Sandwiches (Ww) |
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Prep Time: 15 Minutes Cook Time: 5 Minutes |
Ready In: 20 Minutes Servings: 4 |
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We loved these fish sandwiches served with Onion and Orange Salad with sugar-free jello w/fruit for dessert - it's probably a 10/11 pt supper but felt like we were eating a great weeknight supper - without DIET written all over it! The original recipe (from ) suggests flounder for the fish - I used Tilapia with excellent results on whole wheat hamburger buns. The original recipe also adds 1 tsp thyme to the cornmeal mix - I didn't use any - but it may be better with the added thyme. Ingredients:
1/4 cup cornmeal (we used yellow cornmeal) |
2 tablespoons parmesan cheese |
1/2 teaspoon salt |
1/2 teaspoon pepper |
1 lb fish fillet (see note above, i used tilapia) |
1 tablespoon dijon mustard |
1 egg white, whipped until stiff |
cooking spray (pam) |
1 tablespoon olive oil |
4 teaspoons tartar sauce (i used light mayo) |
4 light hamburger buns or 4 whole wheat hamburger buns |
1 lemon, cut into wedges |
lettuce |
1 tomato, cut into 8 slices (optional) |
Directions:
1. In a pie pan (or bowl) combine cornmeal, Parmesan, salt and pepper. Set aside.
2. In a second pie pan place egg white.
3. Spread fish with mustard.
4. Dip fish in egg white and then in cornmeal mixture. Place on a plate.
5. Place large skillet over medium heat and spray with Pam and heat oil until hot.
6. Add fish to skillet and cook 2-5 minutes per side, depending on thickness of fish.
7. I warmed my rolls up before using.
8. Place 1 teaspoon tartar sauce or mayo on bottom half of each roll, top with fish and squeeze lemon juice over fish and top with lettuce and 2 tomato slices.
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