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Hearty Breaded Fish Sandwiches Recipe
Hearty Breaded Fish Sandwiches Recipe photo by Taste of Home

Hearty Breaded Fish Sandwiches Recipe

Publisher Photo
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
TOTAL TIME: Prep/Total Time: 30 min.
MAKES:4 servings
TOTAL TIME: Prep/Total Time: 30 min.
MAKES: 4 servings

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

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.

Directions

  1. In a shallow bowl, combine the bread crumbs, garlic powder, cayenne and parsley. Coat fillets with bread crumb mixture.
  2. 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.
  3. 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.
Originally published as Hearty Breaded Fish Sandwiches in Healthy Cooking Annual Recipes Annual 2013, p45

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.

Light-Bodied White Wine

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

Reviews for Hearty Breaded Fish Sandwiches

AVERAGE RATING
   (5)
RATING DISTRIBUTION
5 Star
 (4)
4 Star
 (1)
3 Star
 (0)
2 Star
 (0)
1 Star
 (0)
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MY REVIEW
Reviewed May. 31, 2012

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.

MY REVIEW
Reviewed Apr. 26, 2012

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

MY REVIEW
Reviewed Apr. 26, 2012

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

MY REVIEW
Reviewed Apr. 20, 2012

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.

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