Pan-Fried Fish Sandwich

Total Time
21 min
15 min
6 min
A great-tasting, lightened up version of the classic.


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)


½ medium, cut into 4 wedges


4 leaf/leaves, large

fresh tomato(es)

8 slice(s)


  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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