Healthy Fish Sandwiches (Ww)

Total Time
20mins
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 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.

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)

Directions

  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

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

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!

~SarahBeth~ May 05, 2010