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.

Yield: 4 servings
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 443
  • Calories from fat: 29%
  • Fat: 14.3g
  • Saturated fat: 2.6g
  • Monounsaturated fat: 4.5g
  • Polyunsaturated fat: 6.6g
  • Protein: 38.5g
  • Carbohydrate: 38.3g
  • Fiber: 2.5g
  • Cholesterol: 75mg
  • Iron: 3.2mg
  • Sodium: 961mg
  • Calcium: 110mg

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

  1. Preheat oven to 450°.
  2. To prepare grouper, combine cornmeal, salt, and red pepper in a shallow dish, stirring well with a fork. Place milk in a shallow bowl.
  3. 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.
  4. To prepare tartar sauce, combine mayonnaise and next 5 ingredients (mayonnaise through Worcestershire), stirring with a whisk.
  5. 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.
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