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Fish Sandwich Night

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Fish Sandwich Night

• Asian-style coleslaw: Combine 3 cups shredded cabbage, 1 cup snow peas, 1/2 cup julienne-cut red bell pepper, and 3 tablespoons chopped green onions in a large bowl. Combine 11/2 tablespoons rice vinegar, 1 teaspoon vegetable oil, 1 teaspoon dark sesame oil, 1 teaspoon less-sodium soy sauce, 1/4 teaspoon sugar, and 1/8 teaspoon pepper, stirring with a whisk. Add to cabbage mixture, tossing well to coat.

• Lemon sorbet

GAME PLAN

1. While oven preheats:
• Bread fish fillets

2. While fish cooks:
• Prepare tartar sauce
• Prepare coleslaw

QUICK TIP: Buy bagged pre-shredded cabbage to save time.

Baked Cornmeal-Crusted Grouper Sandwich with Tartar Sauce

Oven-frying grouper fillets in a cornmeal batter gives the fish its crispy exterior. For a little extra crunch, try adding slaw on the sandwich.

Baked Cornmeal-Crusted Grouper Sandwich with Tartar Sauce

Ingredients

  • Grouper:
  • 1/2 cup yellow cornmeal
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground red pepper
  • 1/4 cup 2% reduced-fat milk
  • 4 (6-ounce) grouper fillets
  • Cooking spray
  • Tartar sauce:
  • 1/2 cup low-fat mayonnaise
  • 2 tablespoons chopped green onions
  • 1 tablespoon sweet pickle relish
  • 1 1/2 teaspoons capers
  • 1 1/2 teaspoons fresh lemon juice
  • 1/2 teaspoon Worcestershire sauce
  • Additional ingredient:
  • 4 (1 1/2-ounce) hamburger buns, split

Preparation

Preheat oven to 450°.

To prepare grouper, combine cornmeal, salt, and red pepper in a shallow dish, stirring well with a fork. Place milk in a shallow bowl.

Dip each fillet in milk; dredge in cornmeal mixture. Place fish on a baking sheet coated with cooking spray. Bake at 450° for 10 minutes or until fish is done, turning once.

To prepare tartar sauce, combine mayonnaise and next 5 ingredients (mayonnaise through Worcestershire), stirring with a whisk.

Spread about 2 tablespoons tartar sauce over cut sides of each bun; place one fish fillet on bottom half of each bun. Top fillets with the remaining bun halves.

Cooking Light MAY 2003

Formal Menu Top Fish Sandwich Night

Baked Cornmeal-Crusted Grouper Sandwich with Tartar Sauce

Cooking Light

Formal Menu Bottom

Shopping List for Fish Sandwich Night

Make sandwich night more exciting with this 35-minute meal featuring Baked Cornmeal-Crusted Grouper Sandwiches. (Serves 4)

• Asian-style coleslaw: Combine 3 cups shredded cabbage, 1 cup snow peas, 1/2 cup julienne-cut red bell pepper, and 3 tablespoons chopped green onions in a large bowl. Combine 11/2 tablespoons rice vinegar, 1 teaspoon vegetable oil, 1 teaspoon dark sesame oil, 1 teaspoon less-sodium soy sauce, 1/4 teaspoon sugar, and 1/8 teaspoon pepper, stirring with a whisk. Add to cabbage mixture, tossing well to coat.

• Lemon sorbet

GAME PLAN

1. While oven preheats:
• Bread fish fillets

2. While fish cooks:
• Prepare tartar sauce
• Prepare coleslaw

QUICK TIP: Buy bagged pre-shredded cabbage to save time.

Shopping List:

Baking

  • 1/2 cup yellow cornmeal

Dairy

  • 1/4 cup 2% reduced-fat milk

Meat

  • 4 (6-ounce) grouper fillets

Other

  • Grouper:

Spices

  • 1/2 teaspoon salt
  • 1/4 teaspoon ground red pepper
  • Cooking spray

Recipe List

Baked Cornmeal-Crusted Grouper Sandwich with Tartar Sauce

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Fish Sandwich Night
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