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Photo: Romulo Yanes; Styling: Kaitlyn Du Ross Photo by: Photo: Romulo Yanes; Styling: Kaitlyn Du Ross

Breaded Fish Sandwiches with Mint-Caper Tartar Sauce

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.

Cooking Light JUNE 2013

  • Yield: Serves 4 (serving size: 1 sandwich)
  • Hands-on:21 Minutes
  • Total:28 Minutes

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.

Nutritional Information

Amount per serving
  • Calories: 413
  • Fat: 11.4g
  • Saturated fat: 1.8g
  • Monounsaturated fat: 5.9g
  • Polyunsaturated fat: 2.4g
  • Protein: 39.3g
  • Carbohydrate: 35.7g
  • Fiber: 2.1g
  • Cholesterol: 127mg
  • Iron: 4.1mg
  • Sodium: 678mg
  • Calcium: 99mg
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Breaded Fish Sandwiches with Mint-Caper Tartar Sauce recipe

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