Healthy Fish Sandwiches (Ww)
"We loved these fish sandwiches served with recipe#179978 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 WW.com) 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."
photo by LifeIsGood
- Ready In:
- 20mins
- Ingredients:
- 14
- Serves:
-
4
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 tomatoes, cut into 8 slices (optional)
directions
- In a pie pan (or bowl) combine cornmeal, Parmesan, salt and pepper. Set aside.
- In a second pie pan place egg white.
- Spread fish with mustard.
- Dip fish in egg white and then in cornmeal mixture. Place on a plate.
- Place large skillet over medium heat and spray with Pam and heat oil until hot.
- Add fish to skillet and cook 2-5 minutes per side, depending on thickness of fish.
- I warmed my rolls up before using.
- 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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Reviews
-
These were awesome! Just the right balance of everything and great cooking technique. I used cod and it was perfect. I did add a piece of cheese, we love our cheese, but I bet it would have been great without. DH said he would eat it again today. Thanks for the great keeper. -
These were great and easy to make! Will definitely make again. -
Great fish sandwiches. We loved them. Plus, it's super easy and quick. I really liked the dijon flavor with the parmesan and cornmeal. Thank you! -
We really loved these, although I admit we did use panko instead of cornmeal! Left off the tomato and I used fat free mayo to make tartar sauce and it was only a 5 pt dinner with steamed brocoli as a side! Thanks for posting! Made for Healthy Choices Tag! -
Wow, I think you have just made a convert of me! I always shy away from frying things for health reasons, but this proved to me how little oil it takes to make a tasty breaded and fried fish. The breading had great flavor, and while the dijon mustard was really good I'm tempted to try ground spicy mustard next time, mostly because I love the stuff. I had mustard on mine instead of tartar sauce. DH liked his on bread, I preferred mine without, fork-style. Great Lenten meal, served with Recipe #3358 and some oven-baked fries. Thanks for posting! Made for PRMR.
RECIPE SUBMITTED BY
<p>I love cooking and trying different foods, but my favorite cookbooks are now Weight Watchers or low fat/low cal cookbooks as I tend to try and make low fat/low cal recipes. I lost over 90 pounds on Weight Watchers and have maintained for over a year now -- so my cooking/eating habits have changed drastically following my weight loss and to keep it off!</p>
