my better then fast food fish sandwich

Name: My Better Then Fast Food Fish Sandwich
Yield: 4
Ingredients: 1/2 cup(s) whole wheat flour; 1 1/2 cup(s) whole wheat panko bread crumbs (found it in the organic section of my grocery store); 2 large egg whites; 8 ounce(s) cod fillet, cut on the bias into 4 equal pieces; - salt and pepper to taste; - non-stick cooking spray; 1/2 cup(s) fat free mayonnaise; 1 tablespoon(s) no sugar added sweet relish, such as mr. olive; 4 - whole wheat hamburger buns; 4 - lettuce leaves, shredded; 4 slice(s) low fat chedder cheese; 4 slice(s) vine ripened tomato

(1 RATING)

72 Pinches 2 Photos

Norma DeRemer

York, PA

Updated on Mar 1, 2012

I use to be one of those that thought that if I orderd a fish sandwich from any fast food place I'd save on calories until I came upon this reipe with only 8 grams of fat and 313 calories. Tried it, loved it. My husband and I love the flavor of this simple sandwich and would recommend it to anyone that want to cut down on calories and fat intake. Gave the recipe to my neighbor and her husband and her really liked it.

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yield 4 serving(s)

Ingredients

1/2 cup whole wheat flour
1 1/2 cups whole wheat panko bread crumbs (found it in the organic section of my grocery store)
2 large egg whites
8 ounces cod fillet, cut on the bias into 4 equal pieces
- salt and pepper to taste
- non-stick cooking spray
1/2 cup fat free mayonnaise
1 tablespoon no sugar added sweet relish, such as mr. olive
4 - whole wheat hamburger buns
4 - lettuce leaves, shredded
4 slices low fat chedder cheese
4 slices vine ripened tomato

How To Make my better then fast food fish sandwich

Step 1

Preheat your oven to 450

Step 2

Place a wire rack on a foil-lined baking sheet and set aside.
Step 3

Put the flour in a shallow dish and put the panko in another shallow dish.
Step 4

In a medium bowl, whip the egg whites with a whisk until they are extrememly foamy but not quite holding peaks.
Step 5

Season the fish pieces with salt and pepper to taste.
Step 6

Working in batches, dredge the fish in the flour, shaking off any excess.
Step 7

Add the fish to the egg whites and toss to coat completely.
Step 8

Add the fish a few at a time to the panko and coat completely.
Step 9

Spread the fish out on the wire rack and spray it with lightly with cooking spray.
Step 10

Place 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
Step 11

While fish is baking add the mayonnaise and relish in a small bowl and stir to combine and set aside.
Step 12

Toast the hamburger buns in a toaster oven or in a non-stick fry pan.
Step 13

Remove fish from the oven. Spread the tarter sauce on the bottom of the hamburger bun.
Step 14

Layer shredded lettuce on top of the sauce and then top with the fish.
Step 15

Add the sheese and tomato slice and top with top bun.
Step 16

Serve immediately.
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