Crunchy Cod Sandwich with Tarter Sauce
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 284.5
- Total Fat: 8.0 g
- Cholesterol: 62.4 mg
- Sodium: 332.7 mg
- Total Carbs: 20.8 g
- Dietary Fiber: 0.1 g
- Protein: 29.2 g
View full nutritional breakdown of Crunchy Cod Sandwich with Tarter Sauce calories by ingredient
Introduction
From the Sparkpeople Cookbook From the Sparkpeople CookbookNumber of Servings: 4
Ingredients
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Tartar Sauce:
1/4 cup reduced-fat mayonnaise
4 slices sweet pickles, about 1 Tbs., drained and finely chopped
1 shallot, finely chopped
1 Tbs. capers, drained, rinsed, and chopped
1 Tbs. lemon juice
For Fish:
2 egg whites slightly beaten
1 cup panko or whole wheat bread crumbs
2 Tbs. Lemon-Pepper rub
1 pound cod fillets, cut into four equal portions.
Tips
On page 142 in the Smartpeople Cookbook. Calories actually calculate out to 265.8 per serving.
Directions
1. Preheat oven to 400 degrees. Grease a baking sheet with nonstick cooking spray.
2. Make the Tarter Sauce. I mixing bowl, combine ingredients and lemon juice. Cover and chill in fridge.
3. Set out two pie plates. Put egg whites in one, panko in the other. Dip fish in egg, then coat with panko evenly.
4. Place breaded fish on the baking sheet and bake for 20 minutes.
5. Assemble sandwich, spread one Tbs. tatar sauce per sandwich, top with tomato, lettuce and fish.
Serving Size: 1 sandwich per serving
Number of Servings: 4
Recipe submitted by SparkPeople user NANCYINKANSAS.
2. Make the Tarter Sauce. I mixing bowl, combine ingredients and lemon juice. Cover and chill in fridge.
3. Set out two pie plates. Put egg whites in one, panko in the other. Dip fish in egg, then coat with panko evenly.
4. Place breaded fish on the baking sheet and bake for 20 minutes.
5. Assemble sandwich, spread one Tbs. tatar sauce per sandwich, top with tomato, lettuce and fish.
Serving Size: 1 sandwich per serving
Number of Servings: 4
Recipe submitted by SparkPeople user NANCYINKANSAS.
Member Ratings For This Recipe
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