Fish Fillet Sandwich

A store bought fish sandwich consists of a square, breaded white fish fillet — usually Atlantic Pollock — topped by tartar sauce and American cheese served on a hamburger roll. Nearly half the calories come from fat, the 20.5 g of fat per serving can eat up almost a half to one-third of your allotted fat – 44 to 78 g per day. This version has fewer calories and if you bake the fish instead of frying it has even less!

 

Ingredients

Fish Fillets

  • 2 large white fish fillets (about 1.25 pounds)
  • 2 tablespoons lemon juice
  • ½ cup milk
  • ½ cup panko breadcrumbs
  • Light cooking spray

Tartar Sauce

  • 2 tablespoons minced white onion
  • ⅓ cup light mayonnaise
  • 2 tablespoons minced dill pickles with juice
  • Pinch salt

For serving

4 – 6 reduced fat slices American cheese
4 – 6 white hamburger buns

Method

  1. Cut the fillets into squares about 3″ by 3″.
  2. Place fish in a shallow bowl and sprinkle with lemon juice.
    Allow to marinate for 10 minutes.
  3. Meanwhile, place crumbs in a shallow bowl and line a plate or baking sheet with parchment or waxed paper.
  4. Drain excess lemon juice and add milk to the fish.
  5. Lift pieces out carefully and dredge in crumbs to cover completely. Dip in milk again and then crumbs for a good coating.
  6. Place coated fillets on the paper and refrigerate 10 minutes up to 3 hours to help coating adhere.
  7. Make your tartar sauce: Mix onions, pickles, and mayo with a pinch of salt and a dash of white pepper then refrigerate.
  8. Unwrap and cut the cheese slices
  9. Spray a non-stick frying pan with the light cooking spray and fry the fillets cold from the fridge for about 2 minutes on each side.
    OR
    Bake on a wire rack in an oven preheated to 450 degrees for 15 minutes.
  10. When golden and cooked through, remove fillets to a rack.
  11. Warm the buns in the microwave for 10 seconds or until soft.
  12. Put a slice of cheese on the bottom of each bun, top with a fish square or two for larger sandwiches, a big scoop of tartar sauce and eat right away!

Makes 4 big sandwiches or 6 smaller sandwiches