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Salsa Fish Sandwiches

 Salsa Fish Sandwiches
These spicy and crispy breaded fish fillets are delicious on their own, but when topped with a tangy salsa mixture, they take on a whole new flavor profile. —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 fat-free mayonnaise
  • 1/4 cup salsa
  • 4 slices tomato
  • 1/4 cup minced fresh cilantro

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 mayonnaise and salsa; spread over
  • bun bottoms. Top with cod, tomato and cilantro; replace bun tops.
  • Yield: 4 servings.
Nutritional Facts: 1 sandwich equals 277 calories,

2 of 2

Salsa Fish Sandwiches (continued)

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