Healthy Fish Sandwiches (Ww)

Total Time
Prep 15 mins
Cook 5 mins

We loved these fish sandwiches served with Onion and Orange Salad with sugar-free jello w/fruit for dessert -- it's probably a 10/11 pt supper but felt like we were eating a great weeknight supper -- without DIET written all over it! The original recipe (from suggests flounder for the fish - I used Tilapia with excellent results on whole wheat hamburger buns. The original recipe also adds 1 tsp thyme to the cornmeal mix - I didn't use any - but it may be better with the added thyme.

Ingredients Nutrition

  • 14 cup cornmeal (we used yellow cornmeal)
  • 2 tablespoons parmesan cheese
  • 12 teaspoon salt
  • 12 teaspoon pepper
  • 1 lb fish fillet (see note above, I used tilapia)
  • 1 tablespoon Dijon mustard
  • 1 egg white, whipped until stiff
  • cooking spray (Pam)
  • 1 tablespoon olive oil
  • 4 teaspoons tartar sauce (I used light mayo)
  • 4 light hamburger buns or 4 whole wheat hamburger buns
  • 1 lemon, cut into wedges
  • lettuce
  • 1 tomatoes, cut into 8 slices (optional)


  1. In a pie pan (or bowl) combine cornmeal, Parmesan, salt and pepper. Set aside.
  2. In a second pie pan place egg white.
  3. Spread fish with mustard.
  4. Dip fish in egg white and then in cornmeal mixture. Place on a plate.
  5. Place large skillet over medium heat and spray with Pam and heat oil until hot.
  6. Add fish to skillet and cook 2-5 minutes per side, depending on thickness of fish.
  7. I warmed my rolls up before using.
  8. Place 1 teaspoon tartar sauce or mayo on bottom half of each roll, top with fish and squeeze lemon juice over fish and top with lettuce and 2 tomato slices.


Most Helpful

These were awesome! Just the right balance of everything and great cooking technique. I used cod and it was perfect. I did add a piece of cheese, we love our cheese, but I bet it would have been great without. DH said he would eat it again today. Thanks for the great keeper.

Lucky in Bayview June 29, 2014

These were great and easy to make! Will definitely make again.

eribtst September 17, 2016

Great fish sandwiches. We loved them. Plus, it's super easy and quick. I really liked the dijon flavor with the parmesan and cornmeal. Thank you!

LifeIsGood October 02, 2011

Join the Conversation

  • all
  • reviews
  • tweaks
  • q & a