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. 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 sole fillet
1 pound(s), four 4 oz pieces, washed and patted dry
Dijon mustard
1 Tbsp
Egg whites
1 large, whipped until stiff
Olive oil cooking spray
1 spray(s)
Olive oil
1 Tbsp
Tartar sauce
4 tsp
Light hamburger bun
4 item(s)
Lemon
½ item(s), large, 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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