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Pan Fried Fish Sandwhich 7 points Recipe

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This recipe for Pan Fried Fish Sandwhich 7 points is from The Wright Family Cookbook Project, one of the cookbooks created at FamilyCookbookProject.com. We'll help you start your own personal cookbook! It's easy and fun. Click here to start your own cookbook!


Category:
Category:

Ingredients:  
Ingredients:  
Ingredients
• 1⁄4 cup(s) yellow cornmeal 4 points
• 2 Tbsp grated Parmesan cheese 2 points
• 1 Tbsp fresh thyme, fresh, finely minced (or 1 tsp dried thyme) 0 points
• 1⁄2 tsp table salt, or to taste 0 points
• 1⁄2 tsp black pepper, freshly ground, or to taste 0 points
• 1 pound(s) uncooked flounder fillet(s), four 4 oz pieces, washed and patted dry 5 points
• 1 Tbsp Dijon mustard 0 points
• 1 large egg white(s), whipped until stiff 0 points
• 1 spray(s) olive oil cooking spray 0 points
• 1 Tbsp olive oil 4 points
• 4 tsp tartar sauce 2 points
• 4 item(s) light hamburger roll(s) or bun(s) 10 points
• 1⁄2 medium lemon(s), cut into 4 wedges 0 points
• 4 leaf/leaves, large lettuce 0 points
• 8 slice(s) fresh tomato(es) 0 points

Directions:
Directions:
Instructions
• In a medium bowl, combine cornmeal, Parmesan cheese, thyme, salt and pepper; set aside. Set fish on a plate and
spread both sides with mustard. Next, dip fish into egg whites, turning to coat both sides. Lastly, dip fish into
cornmeal-mixture, turning to coat both sides.

• Coat a large oven-proof skillet with cooking spray and set over medium to medium-high heat; heat oil until
shimmering. Add fish to skillet and cook for 2 to 3 minutes on one side; flip fish and cook until done on other side,
about 2 to 3 minutes more.

• Spread 1 teaspoon of tartar sauce on bottom half of each roll; top with a fish fillet and squeeze some lemon juice
over top. Place a piece of lettuce and 2 pieces of tomato on fillet; top with roll. Yields 1 sandwich per serving.

Number Of Servings:
Number Of Servings:
4

 

 

 

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