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"Fried" Fish Sandwiches

"Fried" Fish Sandwiches

Get Ready

Servings: Serves 4Learn How to Scale This Recipe

Prep Time: 22 minutes

Cook Time: 8 minutes

Ingredients: Add ingredients to List

1/4 cup white whole wheat flour
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
2 egg whites
1/2 cup plain panko bread crumbs
1 lb. cod fillets, cut in 4 equal pieces
1 lemon, halved, divided
1 lemon, halved, divided
4 whole-grain hamburger rolls
2 Tbsp. low-fat mayonnaise
2 tsp. sweet relish
1/4 tsp. Tabasco, or to taste
1 medium tomato
1 small red onion
4 leaves butter or Boston lettuce

directions:

1. Prepare the fish. Create a breading station with 3 shallow bowls. In one bowl stir together flour, salt, and pepper. In the second bowl, lightly beat the egg whites with a fork so they froth slightly. In the third bowl, place the panko.
2. Spray a nonstick skillet with vegetable cooking spray. Heat over medium-high heat.
3. Dip each fillet first in flour to coat, then in egg whites, then coat with panko. You may need to lightly press the panko crumbs onto the fish.
4. Place coated fillets in the hot skillet. Cook for 3 to 4 minutes per side, until crumbs begin to turn golden. Just before removing fish from the pan, squeeze juice from one lemon half over the fillets.
5. While the fish is cooking, toast rolls. In a small bowl, combine mayo, relish and Tabasco and stir until well mixed. Cut tomato and onion into thin slices. Cut remaining lemon half into 4 wedges.

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Quantity Ingredients  
1/4 cup white whole wheat flour  
1/4 tsp. salt  
1/4 tsp. freshly ground black pepper  
2 egg whites  
1/2 cup plain panko bread crumbs  
1 lb. cod fillets, cut in 4 equal pieces  
1 lemon, halved, divided  
1 lemon, halved, divided  
4 whole-grain hamburger rolls  
2 Tbsp. low-fat mayonnaise  
2 tsp. sweet relish  
1/4 tsp. Tabasco, or to taste  
1 medium tomato  
1 small red onion  
4 leaves butter or Boston lettuce  
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* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 4
Base Nutrients
Calories n/a
Calories from Fat n/a
Total Fat n/a
Saturated Fat n/a
Cholesterol n/a
Sodium n/a
Total Carbohydrates n/a
Dietary Fiber n/a
Protein n/a
Vitamins
Vitamin A n/a
Vitamin C n/a
Minerals
Calcium n/a
Iron n/a
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