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Hearty Breaded Fish Sandwiches Recipe

Hearty Breaded Fish Sandwiches Recipe

Fishing for a burger alternative? Consider it caught. A hint of cayenne is cooled by a creamy yogurt and mayo sauce in this fish sandwich that will put your local drive-thru to shame. —Taste of Home Test Kitchen
TOTAL TIME: Prep/Total Time: 30 min. YIELD: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

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.

Nutritional Facts

1 sandwich: 292 calories, 4g fat (1g saturated fat), 68mg cholesterol, 483mg sodium, 32g carbohydrate (7g sugars, 4g fiber), 32g protein Diabetic Exchanges: 2 starch, 5 lean meat.

Reviews for Hearty Breaded Fish Sandwiches

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MY REVIEW
veggiemama
Reviewed Feb. 6, 2016

"Pretty good! I made it in the oven as well. I used tilapia and baked it at 350 for 20 minutes."

MY REVIEW
littlemamabear
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
mjlouk
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
mjlouk
Reviewed Apr. 26, 2012

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

MY REVIEW
cjmorgant110
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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