Crispy Fish Sandwiches with lighter Tartar Sauce
These crispy fillets are also great served on a Caesar salad. Frozen fish fillets are the perfect size for a sandwich. The tartar sauce can be made up to two days in advance and refrigerated until needed. Recipe may be halved.
Nutrition
Calories: 340 kcalCarbohydrates: 41 gProtein: 22 gFat: 11 gSaturated Fat: 2 gCholesterol: 60 mgSodium: 700 mgFiber: 4 g
Ingredients
- 1/3 cup reduced-fat mayonnaise
- 2 Tbsp.sweet pickle relish
- ¼ tsp. onion powder
- 1/8 tsp. freshly ground black pepper
- 1 tsp. fresh lemon juice
- 1 Tbsp. finely chopped fresh parsley optional
- 2 7.6 oz. pkg. frozen grilled fish fillets, garlic and butter variety, such as Gorton's (4 fillets total)
- ¼ cup panko bread crumbs
- 1/3 cup cornflake crumbs available with other bread crumbs
- 1 Tbsp. canola oil
- 4 leaves romaine lettuce cut in half widthwise
- 4 whole wheat hamburger buns split
- 1 to matoes thinly sliced (optional)
Instructions
- 1. Prepare the tartar sauce. Combine all sauce ingredients in a medium mixing bowl and whisk until evenly blended and smooth. Refrigerate, covered, until needed.
- 2. Place frozen fish fillets on a plate and microwave on the defrost setting for 3 minutes. In a shallow bowl, combine panko and cornflake crumbs. Mix until evenly blended. Firmly press all sides of each fillet into the crumb mixture.
- 3. Heat oil in a large nonstick skillet over medium heat. When hot, swirl the oil in the pan, place fillets into skillet, and cook undisturbed for 5 minutes until golden. Flip fillets and continue to cook 2 to 3 minutes until fish is cooked through.
- 4. To serve, place 2 pieces romaine on the bottom of each bun. Top with fish, tomato slices if using, and 2 Tbsp. tartar sauce. Cap with top bun and serve.
- Source: Hannaford fresh Magazine, September - October 2009