My husband and I actually really enjoy this recipe, and have made it several times. We do, however, add several teaspoons of Old Bay seasoning, which spices it up a bit. Very good!
Crispy Tilapia Sandwiches
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.
Yield: 4 servings (serving size: 1 sandwich)
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Amount per serving
- Calories: 494
- Calories from fat: 25%
- Fat: 13.8g
- Saturated fat: 2.3g
- Monounsaturated fat: 5.9g
- Polyunsaturated fat: 4.5g
- Protein: 36.2g
- Carbohydrate: 58.5g
- Fiber: 7.1g
- Cholesterol: 66mg
- Iron: 3.8mg
- Sodium: 768mg
- Calcium: 128mg
- 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
- 1. Combine sour cream and Dijonnaise in a small bowl.
- 2. 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.
- 3. 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.
- 4. 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.
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