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5 from 1 vote

Healthy Fish Sandwich

Prep Time15 mins
Cook Time10 mins
Total Time25 mins
Course: Main Course
Cuisine: American
Keyword: Healthy Fish Sandwich
Servings: 4
Calories: 463kcal

Ingredients

  • 1/4 cup cornmeal, yellow
  • 1/8 cup Parmesan cheese, grated
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper, ground
  • 1 large egg white
  • 1/2 tablespoon mustard, dijon
  • 12 ounce white fish fillet
  • 1 tablespoon olive oil
  • 4 regular hamburger buns, whole wheat
  • 1 medium tomato, red
  • 4 teaspoon mayonnaise, light
  • 1 medium lemon
  • 4 leaf outer lettuce

Serve With

  • 4 stalk celery
  • 4 cup grapes

Instructions

  • In a pie pan (or bowl) combine cornmeal, freshly grated Parmesan, salt, and pepper. Set aside.
  • Crack egg, placing the white into a second pie pan.
  • Spread mustard over fish. Dip fish first into the egg white and then into the cornmeal mixture. Place onto a plate.
  • Place oil in a large skillet and heat over medium heat.
  • Add fish to hot skillet, cooking 2-5 minutes per side until cooked through (exact time will vary depending on thickness of fish).
  • Warm buns in the oven if desired. Slice tomato.
  • Spread mayonnaise over the bottom half of each bun; add fish, spritz with fresh lemon juice, and top with lettuce and tomato slices.
  • Serve sandwiches with celery sticks and grapes on the side.

Nutrition

Calories: 463kcal | Carbohydrates: 62g | Protein: 21g | Fat: 13g | Saturated Fat: 3g | Cholesterol: 56mg | Sodium: 676mg | Fiber: 7g | Sugar: 28g