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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 WW.com) 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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    Ingredients:

    Servings:

    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)

    Directions:

    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

      55

      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.

      person found this review Helpful. Was this review helpful to you? Yes | No
    • on October 02, 2011

      55

      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!

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on May 05, 2010

      55

      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)

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    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
    25%
    Total Fat 5.5 g
    8%
    Saturated Fat 1.1 g
    5%
    Cholesterol 64.5 mg
    21%
    Sodium 476.6 mg
    19%
    Total Carbohydrate 7.7 g
    2%
    Dietary Fiber 1.1 g
    4%
    Sugars 0.5 g
    2%
    Protein 28.7 g
    57%

    The following items or measurements are not included:

    tartar sauce

    light hamburger buns

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