/ Main Dishes
My Better Then Fast Food Fish Sandwich
whole wheat panko bread crumbs (found it in the organic section of my grocery store)
cod fillet, cut on the bias into 4 equal pieces
fat free mayonnaise
no sugar added sweet relish, such as mr. olive
whole wheat hamburger buns
lettuce leaves, shredded
low fat chedder cheese
vine ripened tomato
1Preheat your oven to 450
2Place a wire rack on a foil-lined baking sheet and set aside.
3Put the flour in a shallow dish and put the panko in another shallow dish.
4In a medium bowl, whip the egg whites with a whisk until they are extrememly foamy but not quite holding peaks.
5Season the fish pieces with salt and pepper to taste.
6Working in batches, dredge the fish in the flour, shaking off any excess.
7Add the fish to the egg whites and toss to coat completely.
8Add the fish a few at a time to the panko and coat completely.
9Spread the fish out on the wire rack and spray it with lightly with cooking spray.
10Place the fish in your pre-heated oven and bake until the breading is golden and crispy and the fish is cooked through, about 10 to 15 minutes
11While fish is baking add the mayonnaise and relish in a small bowl and stir to combine and set aside.
12Toast the hamburger buns in a toaster oven or in a non-stick fry pan.
13Remove fish from the oven. Spread the tarter sauce on the bottom of the hamburger bun.
14Layer shredded lettuce on top of the sauce and then top with the fish.
15Add the sheese and tomato slice and top with top bun.
Posted: Thu, Mar 1, 2012