Spend Smart. Eat Smart.

Fish Sandwich

Serves

4

Cost/Serving

$0.91

Serving Size: 1 sandwich

Ingredients

2 tablespoons oil (canola or vegetable)
1/4 cup cornmeal
4 frozen filets (about 3 ounces each) of white fish (tilapia), thawed
4 hamburger buns
Optional toppings: sliced onions and tomatoes, leaf lettuce, light ranch dressing or tartar sauce

Instructions

Heat oil in a skillet over medium heat until hot. Spread the cornmeal on a plate and press the fish into the cornmeal to coat on all sides.
Fry the fish in the hot oil until the cornmeal is lightly browned. This will take about 2–3 minutes on each side. Fish is done when the internal temperature reaches 145˚F or it flakes easily with a fork.
Move the fish from the frying pan to a plate lined with paper towels. Pat the fish dry with more paper towels.
Assemble sandwiches with your favorite toppings.

Tips

Thaw fish in the refrigerator overnight.

For more flavor, mix 1 teaspoon seasoning with cornmeal before coating fish. Seasoning might be lemon pepper, pepper, garlic powder, or chili powder.

Make homemade tartar sauce. Stir light mayo or salad dressing with pickle relish.

Print Recipe

Nutrition Facts

4 Servings Per Recipe

Serving Size: 1 sandwich

Amount Per Serving

Calories 300

: % Daily Value*
Total Fat 10g: 15%
Saturated Fat 1.5g: 8%
Trans Fat 0g
Cholesterol 45mg: 15%
Sodium 250mg: 10%
Total Carbohydrates 29g: 10%
Dietary Fiber 1g: 4%
Total Sugars 3g
Added Sugars: NA*
Protein 22g

Vitamin D 2.6mcg: 13%
Calcium 69mg: 5%
Iron 2.3mg: 13%
Potassium 322mg: 7%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

NA* - We are currently in the process of integrating the new FDA Nutrition Standards. Added Sugar information is not currently avaliable for the recipe. We will be updating the information shortly.