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Hearty Breaded Fish Sandwiches Recipe

Hearty Breaded Fish Sandwiches Recipe photo by Taste of Home

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Fishing for a burger alternative? Consider it caught. A hint of cayenne is cooled by a creamy yogurt and mayo sauce that will put your local drive-thru to shame. —Healthy Cooking Test Kitchen

This recipe is:

Quick

Diabetic Friendly

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Hearty Breaded Fish Sandwiches Recipe

Prep/Total Time: 30 min.

Yield: 4 Servings

20 10 30

Ingredients

1/2 cup dry bread crumbs
1/2 teaspoon garlic powder
1/2 teaspoon cayenne pepper
1/2 teaspoon dried parsley flakes
4 cod fillets (6 ounces each)
4 whole wheat hamburger buns, split
1/4 cup plain yogurt
1/4 cup fat-free mayonnaise
2 teaspoons lemon juice
2 teaspoons sweet pickle relish
1/4 teaspoon dried minced onion
4 lettuce leaves
4 slices tomato
4 slices sweet onion

Directions

In a shallow bowl, combine the bread crumbs, garlic powder, cayenne and parsley. Coat fillets with bread crumb mixture.
Moisten a paper towel with cooking oil; using long-handled tongs, lightly coat the grill rack. Grill cod, covered, over medium heat or broil 4 in. from the heat for 4-5 minutes on each side or until fish flakes easily with a fork. Grill buns over medium heat for 30-60 seconds or until toasted.
Meanwhile, in a small bowl, combine the yogurt, mayonnaise, lemon juice, relish and minced onion; spread over bun bottoms. Top with cod, lettuce, tomato and onion; replace bun tops. Yield: 4 servings.

Salsa Fish Sandwiches: Follow method as directed but replace plain yogurt with salsa and omit lemon juice, relish and dried minced onion. Top sandwiches with sliced tomato and fresh cilantro. Nutrition Facts: 1 sandwich equals 277 calories, 4 g fat (1 g saturated fat), 66 mg cholesterol, 512 mg sodium, 29 g carbohydrate, 4 g fiber, 31 g protein. Diabetic Exchanges: 5 lean meat, 2 starch.
Slaw-Topped Fish Sandwiches: Follow method as directed but omit relish, substitute red wine vinegar for lemon juice and stir 1-1/2 cups coleslaw mix into mayonnaise mixture. Omit lettuce, tomato and onion and top cod with slaw mixture. Nutrition Facts: 1 sandwich equals 283 calories, 4 g fat (1 g saturated fat), 68 mg cholesterol, 463 mg sodium, 29 g carbohydrate, 4 g fiber, 32 g protein. Diabetic Exchanges: 5 lean meat, 2 starch.

Nutritional Facts 1 sandwich equals 292 calories, 4 g fat (1 g saturated fat), 68 mg cholesterol, 483 mg sodium, 32 g carbohydrate, 4 g fiber, 32 g protein. Diabetic Exchanges: 5 lean meat, 2 starch.

Originally published as Hearty Breaded Fish Sandwiches in Healthy Cooking Annual Recipes Annual 2013, p38

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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Hearty Breaded Fish Sandwiches

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Reviewed on May. 31, 2012 by littlemamabear

I normaly don't like fish sandwiches but I have to say this is the best fish sandwich I have ever had. I did use pita bread instead of a bun and it was great.

Reviewed on Apr. 26, 2012 by mjlouk

I baked the fish instead of grilling ( I think it would fall apart on the grill) and it still turned out great!

Reviewed on Apr. 26, 2012 by mjlouk

I baked these instead of grilling but they turned out great!

Reviewed on Apr. 20, 2012 by cjmorgant110

I baked the fish instead of grill/broil because I also baked sweet potato fries along with it. Very yummy, low cal. Also used Sandwich Thins instead of buns to cut down on the carbs.