Rating: 3.5 stars
5 Ratings
  • 1 star values: 0
  • 2 star values: 0
  • 3 star values: 4
  • 4 star values: 0
  • 5 star values: 1

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.

Tiffany Vickers Davis
Recipe by Cooking Light June 2013

Gallery

Romulo Yanes; Styling: Kaitlyn Du Ross

Recipe Summary

hands-on:
21 mins
total:
28 mins
Yield:
Serves 4 (serving size: 1 sandwich)
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 350°.

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  • Combine first 6 ingredients in a small bowl; stir in 1/8 teaspoon pepper. Set tartar sauce aside.

  • Combine onion and ice water; soak 20 minutes. Drain on paper towels.

  • 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.

  • 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.

Chef's Notes

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.

Nutrition Facts

413 calories; fat 11.4g; saturated fat 1.8g; mono fat 5.9g; poly fat 2.4g; protein 39.3g; carbohydrates 35.7g; fiber 2.1g; cholesterol 127mg; iron 4.1mg; sodium 678mg; calcium 99mg.
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