Hearty Breaded Fish Sandwiches

By joanmarie

Ingredients

• 1/2 cup dry bread crumbs
• 1/2 teaspoon garlic powder
• 1/2 teaspoon cayenne pepper
• 1/2 teaspoon dried parsley flakes
• 4 cod fillets (6 ounces each)
• 4 whole wheat hamburger buns, split
• 1/4 cup plain yogurt
• 1/4 cup fat-free mayonnaise
• 2 teaspoons lemon juice
• 2 teaspoons sweet pickle relish
• 1/4 teaspoon dried minced onion
• 4 lettuce leaves
• 4 slices tomato
• 4 slices sweet onion
• .

Details

Cooking time 30mins
Adapted from TASTEOFHOME.COM

Preparation

Step 1

•In a shallow bowl, combine the bread crumbs, garlic powder, cayenne
and parsley. Coat fillets with bread crumb mixture.
•Moisten a paper towel with cooking oil; using long-handled tongs,
lightly coat the grill rack. Grill cod, covered, over medium heat or
broil 4 in. from the heat for 4-5 minutes on each side or until fish
flakes easily with a fork. Grill buns over medium heat for 30-60
seconds or until toasted.
•Meanwhile, in a small bowl, combine the yogurt, mayonnaise, lemon
juice, relish and minced onion; spread over bun bottoms. Top with
cod, lettuce, tomato and onion; replace bun tops. Yield: 4 servings.

Salsa Fish Sandwiches: Follow method as directed but replace plain yogurt with salsa and omit lemon juice, relish and dried minced onion. Top sandwiches with sliced tomato and fresh cilantro. Nutrition Facts: 1 sandwich equals 277 calories, 4 g fat (1 g saturated fat), 66 mg cholesterol, 512 mg sodium, 29 g carbohydrate, 4 g fiber, 31 g protein. Diabetic Exchanges: 5 lean meat, 2 starch. Slaw-Topped Fish Sandwiches: Follow method as directed but omit relish, substitute red wine vinegar for lemon juice and stir 1-1/2 cups coleslaw mix into mayonnaise mixture. Omit lettuce, tomato and onion and top cod with slaw mixture. Nutrition Facts: 1 sandwich equals 283 calories, 4 g fat (1 g saturated fat), 68 mg cholesterol, 463 mg sodium, 29 g carbohydrate, 4 g fiber, 32 g protein. Diabetic Exchanges: 5 lean meat, 2 starch.
Nutritional Facts: 1 sandwich equals 292 calories, 4 g fat (1 g saturated fat), 68 mg cholesterol, 483 mg sodium, 32 g carbohydrate, 4 g fiber, 32 g protein. Diabetic Exchanges: 5 lean meat, 2 starch