Crispy Tilapia Sandwiches

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Made with a whole wheat hoagie bun and lots of fresh veggie toppings, this sandwich is an easy way to obtain one of your two weekly fish servings.
4 servings (serving size: 1 sandwich)


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2 tablespoons light sour cream
2 tablespoons creamy mustard blend (such as Dijonnaise)
15 fat-free saltine crackers
2 tablespoons all-purpose flour
4 (5-ounce) tilapia fillets
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
1/4 cup egg substitute
2 tablespoons canola oil
4 (3-ounce) whole wheat hoagie rolls, toasted
8 (1/4-inch-thick) slices tomato
12 thin slices red onion
4 romaine leaves


1. Combine sour cream and Dijonnaise in a small bowl.

2. Place crackers in a food processor; process until fine crumbs measure 1 cup. Place crumbs in a shallow dish. Place flour in another shallow dish. Sprinkle fish with salt and pepper. Dredge 1 fillet in flour. Dip in egg substitute; dredge in crumbs. Repeat procedure with remaining 3 fish fillets, flour, egg substitute, and crumbs.

3. Heat oil in a large nonstick skillet over medium-high heat. Add fish to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.

4. Spread 1 1/2 teaspoons sour cream mixture on each half of 4 rolls; place 1 fish fillet on bottom half of each roll. Top each serving with 2 tomato slices, 3 onion slices, 1 romaine leaf, and top half of roll.

Created date

February 2008

Nutritional Information

Calories 494
Caloriesfromfat 25 %
Fat 13.8 g
Satfat 2.3 g
Monofat 5.9 g
Polyfat 4.5 g
Protein 36.2 g
Carbohydrate 58.5 g
Fiber 7.1 g
Cholesterol 66 mg
Iron 3.8 mg
Sodium 768 mg
Calcium 128 mg