2011 Breaded Fish Sandwiches

By boandozzy

1 sandwich equals 337 calories, 7 g fat (1 g saturated fat), 56 mg cholesterol, 356 mg sodium, 28 g carbohydrate, 4 g fiber, 41 g protein.

Diabetic Exchanges: 5 lean meat, 2 starch.

Originally published as Breaded Fish Sandwiches in Healthy Cooking June/July 2010, p61

Ingredients

• SAUCE:
• 1/2 cup dry bread crumbs
• 1/2 teaspoon garlic powder
• 1/2 teaspoon paprika
• 1/2 teaspoon cayenne pepper
• 1/4 teaspoon lemon-pepper seasoning
• 4 halibut or cod fillets (6 ounces each)
• 4 whole wheat hamburger buns, split
• 1 cup shredded lettuce
• 1/4 cup shredded carrots
• 1 tablespoon grated onion, optional
• 1/4 cup plain yogurt
• 1 tablespoon lemon juice
• 1/2 teaspoon dill weed
• 1/4 teaspoon garlic powder
• 1/4 teaspoon grated lemon peel
• 1/4 teaspoon prepared horseradish

Preparation

Step 1

In a shallow bowl, combine the first five ingredients. Coat fillets with bread crumb mixture.

Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill halibut, 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, cut side down, over medium heat for 30-60 seconds or until toasted.

Meanwhile, in a small bowl, combine the lettuce, carrots and onion if desired; set aside. In another small bowl, combine the sauce ingredients; spread over bun bottoms. Top with halibut and vegetable mixture; replace bun tops. Yield: 4 servings.