- 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
- 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
How to Make It
Preheat oven to 350°.
Combine first 6 ingredients in a small bowl; stir in 1/8 teaspoon pepper. Set tartar sauce aside.
Combine onion and ice water; soak 20 minutes. Drain on paper towels.
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.
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.
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.