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Hearty Breaded Fish Sandwiches

 Hearty Breaded Fish Sandwiches
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
4 ServingsPrep/Total Time: 30 min.

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

2 of 2

Hearty Breaded Fish Sandwiches (continued)

Directions (continued)

  • 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.
Wine: Light-Bodied White Wine: Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.