Photo of Pan-Fried Fish Sandwich by WW

Pan-Fried Fish Sandwich

7
6
6
SmartPoints® value per serving
Total Time
21 min
Prep
15 min
Cook
6 min
Serves
4
Difficulty
Easy
A great-tasting, lightened up version of the classic.

Ingredients

Yellow cornmeal

¼ cup(s)

Grated Parmesan cheese

2 Tbsp

Fresh thyme

1 Tbsp, fresh, finely minced (or 1 tsp dried thyme)

Table salt

½ tsp, or to taste

Black pepper

½ pinch, freshly ground, or to taste

Uncooked flounder fillet(s)

1 pound(s), four 115g (4 oz) pieces, washed and patted dry

Dijon mustard

1 Tbsp

Egg white(s)

1 large, whipped until stiff

Olive oil cooking spray

1 spray(s)

Olive oil

1 Tbsp

Tartar sauce

4 tsp

Light hamburger roll(s) or bun(s)

4 item(s)

Lemon(s)

½ medium, cut into 4 wedges

Lettuce

4 leaf/leaves, large

Fresh tomato(es)

8 slice(s)

Instructions

  1. In a medium bowl, combine cornmeal, Parmesan cheese, thyme, salt and pepper; set aside. Set fish on a plate and spread both sides with mustard. Next, dip fish into egg whites, turning to coat both sides. Lastly, dip fish into cornmeal-mixture, turning to coat both sides.
  2. Coat a large oven-proof skillet with cooking spray and set over medium to medium-high heat; heat oil until shimmering. Add fish to skillet and cook for 2 to 3 minutes on one side; flip fish and cook until done on other side, about 2 to 3 minutes more.
  3. Spread 1 teaspoon of tartar sauce on bottom half of each roll; top with a fish fillet and squeeze some lemon juice over top. Place a piece of lettuce and 2 pieces of tomato on fillet; top with roll. Yields 1 sandwich per serving.