Made with a whole wheat hoagie bun and lots of fresh veggie toppings, this sandwich is an easy way to obtain one of your two weekly fish servings.
2 tablespoons light sour cream
2 tablespoons creamy mustard blend (such as Dijonnaise)
15 fat-free saltine crackers
2 tablespoons all-purpose flour
4 (5-ounce) tilapia fillets
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
1/4 cup egg substitute
2 tablespoons canola oil
4 (3-ounce) whole wheat hoagie rolls, toasted
8 (1/4-inch-thick) slices tomato
12 thin slices red onion
4 romaine leaves
How to Make It
Combine sour cream and Dijonnaise in a small bowl.
Place crackers in a food processor; process until fine crumbs measure 1 cup. Place crumbs in a shallow dish. Place flour in another shallow dish. Sprinkle fish with salt and pepper. Dredge 1 fillet in flour. Dip in egg substitute; dredge in crumbs. Repeat procedure with remaining 3 fish fillets, flour, egg substitute, and crumbs.
Heat oil in a large nonstick skillet over medium-high heat. Add fish to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
Spread 1 1/2 teaspoons sour cream mixture on each half of 4 rolls; place 1 fish fillet on bottom half of each roll. Top each serving with 2 tomato slices, 3 onion slices, 1 romaine leaf, and top half of roll.