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!
- 2 large white fish fillets (about 1.25 pounds)
- 2 tablespoons lemon juice
- ½ cup milk
- ½ cup panko breadcrumbs
- Light cooking spray
- 2 tablespoons minced white onion
- ⅓ cup light mayonnaise
- 2 tablespoons minced dill pickles with juice
- Pinch salt
4 – 6 reduced fat slices American cheese
4 – 6 white hamburger buns
- Cut the fillets into squares about 3″ by 3″.
- Place fish in a shallow bowl and sprinkle with lemon juice.
Allow to marinate for 10 minutes.
- Meanwhile, place crumbs in a shallow bowl and line a plate or baking sheet with parchment or waxed paper.
- Drain excess lemon juice and add milk to the fish.
- Lift pieces out carefully and dredge in crumbs to cover completely. Dip in milk again and then crumbs for a good coating.
- Place coated fillets on the paper and refrigerate 10 minutes up to 3 hours to help coating adhere.
- Make your tartar sauce: Mix onions, pickles, and mayo with a pinch of salt and a dash of white pepper then refrigerate.
- Unwrap and cut the cheese slices
- 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.
Bake on a wire rack in an oven preheated to 450 degrees for 15 minutes.
- When golden and cooked through, remove fillets to a rack.
- Warm the buns in the microwave for 10 seconds or until soft.
- 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