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Crispy Fish Sandwiches with lighter Tartar Sauce
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Servings:
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about
scaling
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Cook Time: |
18 minutes |
Prep Time: |
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Cook Method: |
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Cook Temp: |
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Tartar Sauce
1/3 cup reduced-fat mayonnaise
2 T bsp. sweet pickle relish
1/4 tsp. onion powder
Fish Sandwiches
2 (7.6 oz) pkg. frozen grilled fish fillets, garlic
and butter variety, such as Gorton’s (4
fillets total)
1/4 cup panko bread crumbs
1/3 cup cornflake crumbs (available with
other bread crumbs)
1 T bsp. canola oil
4 leaves romaine lettuce, cut in half
widthwise
4 whole wheat hamburger buns, split
1 tomato, thinly sliced (optional)
1. Prepare the tartar sauce. Combine all
sauce ingredients in a medium mixing
bowl and whisk until evenly blended
and smooth. Refrigerate, covered, until
needed.
2. Place frozen fish fillets on a plate and
microwave on the defrost setting for 3
minutes. In a shallow bowl, combine panko
and cornflake crumbs. Mix until evenly
blended. Firmly press all sides of each fillet
into the crumb mixture.
3. Heat oil in a large nonstick skillet
over medium heat. When hot, swirl the
oil in the pan, place fillets into skillet,
and cook undisturbed for 5 minutes
until golden. Flip fillets and continue to
cook 2 to 3 minutes until fish is cooked
through.
4. To serve, place 2 pieces romaine on the
bottom of each bun. Top with fish, tomato
slices if using, and 2 Tbsp. tartar sauce. Cap
with top bun and serve.
Source: Sep/Oct Hannaford's Fresh Magazine
Nutrition Facts |
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Serving Size
(162g
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Servings Per Container
4
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| Amount Per Serving |
| Calories 300 |
Calories from Fat 84 |
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% Daily Value * |
| Total Fat 9.4g |
15% |
| Saturated Fat 2g |
8% |
| Trans Fat 0g |
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| Cholesterol 37mg |
12% |
| Sodium 662mg |
28% |
| Total Carbohydrate 35g |
12% |
| Dietary Fiber 2g |
7% |
| Sugars 7g |
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| Protein 19g |
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| Vitamin A 10% |
Vitamin C 6% |
| Calcium 9% |
Iron 13% |
| * Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: |
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Calories |
2,000 |
2,500 |
| Total Fat |
Less Than |
65g |
80g |
| Saturated Fat |
Less Than |
20g |
25g |
| Cholesterol |
Less Than |
300mg |
300mg |
| Sodium |
Less Than |
2,400mg |
2,400mg |
| Total Carbohydrate |
Less Than |
300g |
375g |
| Dietary Fiber |
Less Than |
25g |
30g |
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| Calories per gram: |
| Fat 9 - Carbohydrate 4 - Protein 4 |
back to top
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1/3 cup |
Reduced-fat mayonnaise |
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2 Tbs |
Sweet pickle relish |
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1/4 tsp |
Onion powder |
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7.6 oz |
Fish, hoki, grilled, INTL |
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1/4 cup |
Bread Crumbs |
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1/3 cup |
Bread crumbs, garlic and herb |
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1 Tbs |
Canola oil |
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4 ea |
Fresh romaine lettuce, inner leaf |
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4 ea |
Hamburger buns, split |
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1 ea |
Roma tomatoes, thinly sliced |
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