Healthy Fish Sandwiches Ww Food

HEALTHY FISH SANDWICHES (WW)

Healthy Fish Sandwiches (Ww) image

We loved these fish sandwiches served with recipe#179978 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.

Provided by ellie_

Categories Lunch/Snacks

Time 20m

Yield 4 serving(s)

Number Of Ingredients 14

Ingredients

1/4 cup cornmeal (we used yellow cornmeal)
2 tablespoons parmesan cheese
1/2 teaspoon salt
1/2 teaspoon pepper
1 lb fish fillet (see note above, I used tilapia)
1 tablespoon Dijon mustard
1 egg white, whipped until stiff
cooking spray (Pam)
1 tablespoon olive oil
4 teaspoons 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)

Steps:

In a pie pan (or bowl) combine cornmeal, Parmesan, salt and pepper. Set aside.
In a second pie pan place egg white.
Spread fish with mustard.
Dip fish in egg white and then in cornmeal mixture. Place on a plate.
Place large skillet over medium heat and spray with Pam and heat oil until hot.
Add fish to skillet and cook 2-5 minutes per side, depending on thickness of fish.
I warmed my rolls up before using.
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.

FRIED FISH SANDWICH

Fried Fish Sandwich image

Provided by Jeff Mauro, host of Sandwich King

Categories main-dish

Time 30m

Yield 4 sandwiches

Number Of Ingredients 23

Ingredients

Vegetable oil, for frying
1 cup cornmeal
1 cup all-purpose flour
1 tablespoon baking powder
1 tablespoon kosher salt
One 12-ounce bottle amber beer, such as Dos Equis
2 teaspoons hot sauce, such as Tabasco
Two 6-ounce tilapia fillets, cut in half
Kosher salt and freshly ground black pepper
Lemon Tarragon Tartar Sauce, recipe follows
4 soft potato rolls, such as Martin's
1 head green leaf lettuce
4 slices American cheese (optional)
Lemon wedges, for serving
1 cup mayonnaise
2 tablespoons minced bread and butter pickles
2 tablespoons minced scallions
1 tablespoon capers, drained and coarsely chopped
1 tablespoon minced fresh tarragon
1 teaspoon stone ground mustard
Zest of 1 lemon
Juice of 1/2 lemon
Kosher salt and freshly ground pepper

Steps:

Fill a Dutch oven halfway full with oil and heat to 350 degrees F.
Add the cornmeal, flour, baking powder and salt and whisk to combine in a large bowl. Whisk in the beer, being sure to remove any lumps. Stir in the hot sauce.
Sprinkle the fillets with salt and pepper. Dip each fillet in the beer batter and add to the fryer, one at a time. Fry until brown and crispy, 3 to 4 minutes, flipping halfway through. Transfer the fillets to a wire rack on a baking sheet and sprinkle with salt and pepper. Repeat with the remaining fillets.
Spread the Lemon Tarragon Tartar Sauce on the bottoms and tops of the rolls. Add the fillets and top with some lettuce and the cheese slices, if using. Serve with lemon wedges.
Fold together the mayonnaise, pickles, scallions, capers, tarragon, mustard, lemon zest, lemon juice in a bowl and sprinkle with salt and pepper. Adjust the seasoning to taste. Cover the bowl and refrigerate until ready to serve, about 20 minutes.

FRIED FISH SANDWICH

Fried Fish Sandwich image

Provided by Aaron McCargo Jr.

Categories main-dish

Time 26m

Yield 4 servings

Number Of Ingredients 21

Ingredients

Grapeseed oil, for frying
2 1/2 pounds fresh flounder fillets
3 tablespoons seafood seasoning, plus more for sprinkling
2 cups all-purpose flour
2 cups panko bread crumbs
3 eggs beaten
Remoulade sauce, recipe follows
1 large French baguette, cut into 4 servings
12 tomato slices
8 romaine leaves, chiffonade
1 small red onion, sliced thin
1 teaspoon hot relish (recommended: Amish or Indian)
2 tablespoons capers
2 tablespoons Dijon mustard
2 teaspoons chopped fresh tarragon leaves
1/2 teaspoon chopped anchovies
Freshly ground black pepper
2 teaspoons Worcestershire sauce
1/2 lemon, juiced
1 teaspoon hot sauce
1 1/2 cups mayonnaise

Steps:

Preheat oil in saute pan.
Wash off fillets and pat dry with a towel. Lightly sprinkle with seafood seasoning on both sides.
In 3 separate bowls, place flour mixed with 3 tablespoons seafood seasoning. panko and 3 beaten eggs.
Dredge fillets into flour, egg and then panko. Add fish to oil and fry until golden brown, about 4 to 6 minutes. Remove to a paper towel lined platter.
Spread remoulade sauce on both sides of toasted bread with a rubber spatula. Layer some romaine on the bottom, then top with fish, sliced tomato, red onion and then finally, a little more romaine on top. Add top portion of bread to make a sandwich. Repeat with remaining sandwiches.
Place all ingredients into a blend but the mayonnaise and pulse together for a minute. Pour into bowl and add mayonnaise. Mix together. Chill in refrigerator until ready to serve.

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