Breaded Fish Sandwiches with Mint-Caper Tartar Sauce

Breaded Fish Sandwiches with Mint-Caper Tartar Sauce Recipe
Photo: Romulo Yanes; Styling: Kaitlyn Du Ross
What Makes It Great: Spiking tartar sauce with mint and capers improves the classic fish sandwich deliciously. Cutting the fish into a square shape helps it fit the bun better. Be sure to use a sweet onion, and soak it in ice water so that you get the crunch but no harsh bite.

Yield:

Serves 4 (serving size: 1 sandwich)
Total time: 28 Minutes

Recipe from

Cooking Light

Recipe Time

Hands-on: 21 Minutes
Total: 28 Minutes

Nutritional Information

Calories 413
Fat 11.4 g
Satfat 1.8 g
Monofat 5.9 g
Polyfat 2.4 g
Protein 39.3 g
Carbohydrate 35.7 g
Fiber 2.1 g
Cholesterol 127 mg
Iron 4.1 mg
Sodium 678 mg
Calcium 99 mg

Ingredients

2 tablespoons canola mayonnaise
2 tablespoons low-fat sour cream
1 tablespoon capers, chopped
1 tablespoon finely chopped fresh mint
2 teaspoons finely chopped fresh flat-leaf parsley
1/2 teaspoon red wine vinegar
3/8 teaspoon freshly ground black pepper, divided
1 medium Vidalia onion, thinly sliced
3 cups ice water
1/4 teaspoon salt
4 (6-ounce) square-cut mahimahi fillets
1/4 cup all-purpose flour
2 large egg whites, lightly beaten
1 cup panko (Japanese breadcrumbs)
1 1/2 tablespoons olive oil
4 (1 1/2-ounce) Kaiser rolls, halved and toasted
8 thin tomato slices

Preparation

1. Preheat oven to 350°.

2. Combine first 6 ingredients in a small bowl; stir in 1/8 teaspoon pepper. Set tartar sauce aside.

3. Combine onion and ice water; soak 20 minutes. Drain on paper towels.

4. Sprinkle remaining 1/4 teaspoon pepper and 1/4 teaspoon salt evenly over fish. Place flour in a shallow dish; place egg whites in another dish. Place panko in another. Dredge both sides of fish in flour; dip in egg white, and dredge in panko. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add fish to pan; cook 2 minutes on each side or until browned. Place fish on a baking sheet. Bake at 350° for 6 minutes or until fish flakes easily when tested with a fork.

5. Spread about 4 teaspoons mint mixture on bottom half of each bun. Top each with 1 fish fillet. Arrange onion evenly over fish; top with 2 tomato slices and top half of bun.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Tiffany Vickers Davis,

Cooking Light

June 2013
My Notes

Only you will be able to view, print, and edit this note.

Add Note