Potato-Crusted Fish Sandwiches

recipe
Any mild white fish may be substituted for the cod. If you don't have Greek seasoning, combine 2 teaspoons minced dried onion and 1 teaspoon each of dried mint and oregano.
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Yield:

4 servings (serving size: 1 sandwich)

Recipe from

Oxmoor House

Recipe Time

Prep: 9 Minutes
Cook: 11 Minutes

Nutritional Information

Calories 321
Caloriesfromfat 31 %
Fat 11.2 g
Satfat 1.7 g
Protein 35.7 g
Carbohydrate 28.2 g
Fiber 5.9 g
Cholesterol 77 mg
Iron 2.7 mg
Sodium 535 mg
Calcium 96 mg

Ingredients

3/4 teaspoon grated fresh lemon rind
1 tablespoon fresh lemon juice
3 tablespoons light mayonnaise or reduced-fat coleslaw dressing
2 1/2 cups shredded cabbage
1/4 teaspoon black pepper, divided
4 (6-ounce) cod fillets (about 1-inch thick)
1/4 teaspoon salt
3 tablespoons instant potato flakes
1 tablespoon salt-free Greek seasoning (such as Cavender's)
1 1/2 tablespoons olive oil
4 (1.6-ounce) light wheat hamburger buns, toasted

Preparation

1. Preheat oven to 425°.

2. Combine first 3 ingredients in a bowl. Stir in cabbage and 1/8 teaspoon pepper; cover and chill.

3. Sprinkle both sides of fish evenly with salt and remaining 1/8 teaspoon pepper. Combine potato flakes and Greek seasoning in a shallow dish. Dredge fish in potato flake mixture, pressing firmly to coat.

4. Heat oil in a large ovenproof skillet over medium-high heat. Add fish to pan; cook 2 minutes. Turn fish over; place pan in oven. Bake at 425° for 8 to 9 minutes or until fish flakes easily when tested with a fork.

5. Place about 1/4 cup cabbage mixture on bottom half of each bun; top each with fish and top half of bun. Serve immediately.

Note:

Maureen Callahan,

Oxmoor House Healthy Eating Collection

October 2006
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