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Fish Sandwich

Serves

Serves Icon

4

Cost/Serving

Cost Per Serving Icon

$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

  1. 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.
  2. 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.
  3. Move the fish from the frying pan to a plate lined with paper towels. Pat the fish dry with more paper towels.
  4. 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

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Nutrition Facts

4 Servings Per Recipe
Serving Size: 1 sandwich
Amount Per Serving

Calories 300

 
% Daily Value*
Total Fat 10g
13%
Saturated Fat 1.5g
8%
Trans Fat 0g
 
Cholesterol 45mg
15%
Sodium 250mg
11%
Total Carbohydrates 29g
11%
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 available for the recipe. We will be updating the information shortly.