Pan-Fried Fish Sandwich
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1/4 cup(s) yellow cornmeal 2 Tbsp grated Parmesan cheese 1 Tbsp fresh thyme, fresh, finely minced (or 1 tsp dried thyme) 1/2 tsp table salt, or to taste 1/2 tsp black pepper, freshly ground, or to taste 1 pound(s) uncooked flounder fillet(s), four 4 oz pieces, washed and patted dry 1 Tbsp Dijon mustard 1 large egg white(s), whipped until stiff 1 spray(s) olive oil cooking spray 1 Tbsp olive oil 4 item(s) light hamburger roll(s) or bun(s)
In a medium bowl, combine cornmeal, Parmesan cheese, thyme, salt and pepper; set aside. Set fish on a plate and spread both sides with mustard. Next, dip fish into egg whites, turning to coat both sides. Lastly, dip fish into cornmeal-mixture, turning to coat both sides.
Coat a large oven-proof skillet with cooking spray and set over medium to medium-high heat; heat oil until shimmering. Add fish to skillet and cook for 2 to 3 minutes on one side; flip fish and cook until done on other side, about 2 to 3 minutes more.
Spread 1 teaspoon of tartar sauce on bottom half of each roll; top with a fish fillet and squeeze some lemon juice over top. Place a piece of lettuce and 2 pieces of tomato on fillet; top with roll. Yields 1 sandwich per serving.
Serving Size: makes 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user MSLEO88.
Coat a large oven-proof skillet with cooking spray and set over medium to medium-high heat; heat oil until shimmering. Add fish to skillet and cook for 2 to 3 minutes on one side; flip fish and cook until done on other side, about 2 to 3 minutes more.
Spread 1 teaspoon of tartar sauce on bottom half of each roll; top with a fish fillet and squeeze some lemon juice over top. Place a piece of lettuce and 2 pieces of tomato on fillet; top with roll. Yields 1 sandwich per serving.
Serving Size: makes 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user MSLEO88.
Nutritional Info Amount Per Serving
- Calories: 285.7
- Total Fat: 7.2 g
- Cholesterol: 57.0 mg
- Sodium: 514.4 mg
- Total Carbs: 29.8 g
- Dietary Fiber: 1.1 g
- Protein: 27.0 g
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