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Healthy Fish Sandwiches (Ww)

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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 Nutrition

  • 14 cup cornmeal (we used yellow cornmeal)
  • 2 tablespoons parmesan cheese
  • 12 teaspoon salt
  • 12 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)


  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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