Uncooked Atlantic cod
1 fillet(s), (about 3/4 pound)
1% low-fat buttermilk
6 oz, (about 3/4 cup), crumbs
1 Tbsp, finely chopped flat-leaf
Whole wheat dinner roll(s)
4 item(s), mini hamburger variety, split
¼ cup(s), prepared
½ item(s), cut into 4 wedges
- Cut fish into 4 equal pieces. Put ﬂour on sheet of wax paper and pour buttermilk into large shallow bowl. Mix together cracker crumbs, parsley, salt, and garlic powder on another sheet of wax paper. Coat each piece of fish with ﬂour, shaking off excess, then dip both sides into buttermilk and then into crumb mixture until coated, pressing lightly so it adheres.
- Heat oil in medium nonstick skillet over medium heat. Add fish and cook until crust is golden and fish is just opaque in center, about 4 minutes per side. Put piece of fish in each roll. Serve with tartar sauce and lemon wedges.
- Per serving: 1 sandwich and 1 tablespoon tartar sauce