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. First we spread the flounder with lots of tasty Dijon mustard, then dip into egg white. This allows the dry rub, which consists of cornmeal, Parmesan cheese, and fresh thyme, to adhere—no flour or whole eggs required. You also use cooking spray here instead of butter or heating up a bunch of oil and deep-frying the fish, making a big difference in the health factor for this recipe. It takes just 4–5 minutes to cook the fish in a skillet, and you can easily assemble these sandwiches in about 20 minutes. Squeeze some fresh lemon juice over the fish for some citrus, then pile with lettuce and tomatoes for a cool, satisfyingly crunchy bite. A touch of tartar sauce brings everything together and is a must-have for any fish sandwich.

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 tsp, freshly ground, or to taste

uncooked flounder fillet(s)

1 pound(s), four 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.

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