Pan-Fried Fish Sandwich
5
Points®
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(s)
Fresh thyme
1 tbsp(s), fresh, finely minced (or 1 tsp dried thyme)
Table salt
½ tsp(s), or to taste
Black pepper
½ pinch(es), freshly ground, or to taste
Uncooked flounder fillet
1 pound(s), four 115g (4 oz) pieces, washed and patted dry
Dijon mustard
1 tbsp(s)
Egg whites
1 serving(s), large, whipped until stiff
Olive oil cooking spray
1 spray(s)
Olive oil
1 tbsp(s)
Tartar sauce
4 tsp(s)
Light hamburger bun
4 bun(s)
Lemon
½ medium, cut into 4 wedges
Lettuce
4 leaf/leaves, large
Tomato
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.
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