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Crispy Tilapia Sandwiches

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.

Cooking Light MARCH 2008

  • Yield: 4 servings (serving size: 1 sandwich)

Ingredients

  • 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

Preparation

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.

Nutritional Information

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
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