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.
Nutrition Facts
4 Servings Per RecipeServing Size: 1 sandwich
Amount Per Serving
Calories 320
- % Daily Value*
- Total Fat 11g
- 14%
- Saturated Fat 1.5g
- 8%
- Trans Fat 0g
- Cholesterol 45mg
- 15%
- Sodium 300mg
- 13%
- Total Carbohydrates 34g
- 12%
- Dietary Fiber 1g
- 4%
- Total Sugars 4g
- Includes 3g Added Sugars
- 6%
- Protein 23g
- Vitamin D 3mcg
- 15%
- Calcium 84mg
- 6%
- Iron 3mg
- 15%
- Potassium 334mg
- 8%
* 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.
