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Crispy Tilapia Sandwich


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Rate this recipe 4.6/5 (21 Votes)


  • 2 T. light sour cream
  • 2 T. creamy mustard blend (such as Dijonnaise)
  • 1/4 c. all purpose flour
  • 1 1/2 c. panko breadcrumbs
  • 4 (5 – oz) tilapia fillets
  • kosher salt and pepper
  • 1/2 c. egg substitute
  • 2 T. (more if needed) canola oil
  • 4 whole wheat hoagie rolls, toasted
  • Sliced tomato, thinly sliced red onion, and leaf lettuce for serving



Step 1

Combine sour cream and Dijonnaise in a small bowl.

Place panko in a shallow dish. Place flour in another shallow dish. Sprinkle fish with salt and pepper; dredge 1 fillet in flour. Dip in egg substitute; dredge in crumbs, pressing to adhere. Repeat procedure with remaining 3 fish fillets, flour, egg substitute, and crumbs.

Heat oil in a large nonstick skillet over medium high heat. Add fish to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. (It may be necessary to do this is batches; do not crowd the pan.)

Spread 1 ½ teaspoons sour cream mixture on each half of 4 rolls; place 1 fish fillet on bottom half of each roll. Top each serving with tomato, red onion, and leaf lettuce and top half of rolls. Serve immediately.

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