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

  • 59.14 ml cornmeal (we used yellow cornmeal)
  • 29.58 ml parmesan cheese
  • 2.46 ml salt
  • 2.46 ml pepper
  • 453.59 g fish fillet (see note above, I used tilapia)
  • 14.79 ml Dijon mustard
  • 1 egg white, whipped until stiff
  • cooking spray (Pam)
  • 14.79 ml olive oil
  • 19.71 ml 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

5 5

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.

5 5

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!

5 5

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!