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Hearty Breaded Fish Sandwiches

TOTAL TIME: Prep/Total Time: 30 min. YIELD: 4 servings.
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

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. On a lightly oiled 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.

Nutrition Facts

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

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