Soups and Sandwiches: Sandwiches
Light Fillet of Fish Sandwich
- 1 pound skinless, boneless grouper or snapper fillets
- 3/4 cup unbleached or all-purpose flour
- 1/2 cup low-fat buttermilk
- 3/4 cup stoned wheat cracker crumbs (crush crackers with food processor or rolling pin)
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1/4 teaspoon garlic powder
- 1 tablespoon finely chopped fresh parsley
- 1 tablespoon canola oil
- Canola cooking spray
- 4 thin slices reduced fat sharp cheddar cheese (about 3 ounces)
- 4 whole grain hamburger buns, toasted
- 8 teaspoons pickle relish (whatever type you prefer)
- 4 large Romaine lettuce leaves, rinsed and patted dry
- Cut fish fillets into four even pieces (about 3 1/2 x 3 1/2 inches each). Rinse and dry well.
- Place the flour in a small bowl, and the buttermilk in another small bowl. In a medium shallow bowl, stir together cracker crumbs, salt, pepper, garlic powder, and fresh parsley to blend.
- Dip each fish square first into the flour, then the buttermilk, then the cracker crumb mixture.
- Place a medium, nonstick frying pan over medium-high heat. Spread canola oil on the bottom and add the fillets. Use canola cooking spray to generously coat the tops of the fillets. Fry until the bottoms are golden brown, about 3 minutes, then carefully flip with a spatula and brown the other side -- about 2 minutes more. Turn off the heat, lay the cheese slices over the fish, and cover pan until cheese melts, about 1 minute.
- Serve fillets on toasted hamburger buns, dressed with relish and lettuce.
Per serving: 430 calories, 37 g protein, 45 g carbohydrate, 12 g fat, 3.8 g saturated fat, 5 g monounsaturated fat, 2.5 g polyunsaturated fat, 52 mg cholesterol, 6 g fiber, 785 mg sodium. Calories from fat: 26%.
© 2006 Elaine MageeLast Editorial Review: 10/9/2006