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    You are in: Home / Recipes / Healthy Fish Sandwiches (Ww) Recipe
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    Healthy Fish Sandwiches (Ww)

    Healthy Fish Sandwiches (Ww). Photo by LifeIsGood

    1/1 Photo of Healthy Fish Sandwiches (Ww)

    Total Time:

    Prep Time:

    Cook Time:

    20 mins

    15 mins

    5 mins

    ellie_'s Note:

    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.

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    Units: US | Metric

    • 1/4 cup cornmeal (we used yellow cornmeal)
    • 2 tablespoons parmesan cheese
    • 1/2 teaspoon salt
    • 1/2 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 tomato, cut into 8 slices (optional)


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

    Ratings & Reviews:

    • on June 29, 2014


      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.

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    • on October 02, 2011


      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!

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    • on May 05, 2010


      We really loved these, although I admit we did use panko instead of cornmeal! Left off the tomato and I used fat free mayo to make tartar sauce and it was only a 5 pt dinner with steamed brocoli as a side! Thanks for posting! Made for Healthy Choices Tag!

      people found this review Helpful. Was this review helpful to you? Yes | No

    Read All Reviews (4)


    Nutritional Facts for Healthy Fish Sandwiches (Ww)

    Serving Size: 1 (185 g)

    Servings Per Recipe: 4

    Amount Per Serving
    % Daily Value
    Calories 198.9
    Calories from Fat 50
    Total Fat 5.5 g
    Saturated Fat 1.1 g
    Cholesterol 64.5 mg
    Sodium 476.6 mg
    Total Carbohydrate 7.7 g
    Dietary Fiber 1.1 g
    Sugars 0.5 g
    Protein 28.7 g

    The following items or measurements are not included:

    tartar sauce

    light hamburger buns

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