Pan Fried Fish Sandwhich 7 points Recipe
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Category: |
Category: |
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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
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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. |
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Number Of
Servings: |
Number Of
Servings:4 |
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