Pan-Fried Fish Sandwich

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Nutritional Info
  • Servings Per Recipe: 4
  • 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

View full nutritional breakdown of Pan-Fried Fish Sandwich calories by ingredient


Yummy as all get out Yummy as all get out
Number of Servings: 4


    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)


Tartar sauce is not included in nutrition.


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.