How does a pan-fried flounder fillet on top of a bun with some homemade tartar sauce sound? Good, right? It is!

Serve some cucumber slices on the side for an easy lunch or dinner. Need some dip for the cucumbers? The homemade tartar sauce can double as a vegetable dip so you can skip putting the tartar sauce on the fish sandwich if you want and dip the cucumber slices in it instead, or make extra tartar sauce to serve on the side with the cucumbers!

Not a fan of cucumbers? Carrots would go great with these fish sandwiches too.

About pan-frying the fish.

These fish fillets are cooked in a mixture of butter and oil. In the recipe instructions I suggest using 4 (4 ounce) flounder fish fillets, but when I purchased 1 pound of flounder, my pieces were small and very thin, so I had more like eight fillets. This wasn’t a problem, but I wanted to mention it in case if your one pound of flounder is divided between more than four fillets too.

You will notice in the recipe that I recommend cooking the fish in two batches. I did this so that you don’t use all of the butter and oil on the first few fillets and then not have enough for the rest. This may not be necessary if you only have four fillets. If that is the case, you can cook them all at once. Also, if you notice that you do not have enough butter/oil in your pan and the breading on the fish is dry, you can spray the fish with cooking spray, rather than adding lots of extra butter and oil to the pan.

I hope this helps!

What is a light bun?

I use light bread and buns a lot on here so I made a list of what I mean by “light buns”. Basically, it’s any bun that is just 2 WW SP. Healthy Life is an example of a brand that makes light buns that are just two points each. You can check out the full list here.

Here is what you need:

2 tablespoons plain non-fat Greek yogurt
1 tablespoons light mayonnaise
1 tablespoon pickle relish
1 tablespoon soy sauce, divided
1 teaspoon Dijon mustard
2 egg whites
2/3 cup dried breadcrumbs
1 teaspoon paprika
Salt and pepper, to taste
4 (4 ounce) flounder fillets
2 tablespoons Smart Balance Omega Buttery Spread
2 teaspoons extra virgin olive oil
Cooking spray
4 light hamburger buns (Go here for a list of low point breads and buns)

Here is what you do:

In a small bowl, combine the Greek yogurt, light mayonnaise, pickle relish, 1 teaspoon soy sauce, and Dijon mustard; set tartar sauce mixture aside.

In a shallow dish, whisk together the egg white and the remaining 2 teaspoons soy sauce.

In a separate shallow dish, mix breadcrumbs with paprika.

Sprinkle both sides of the fish fillets with salt and pepper.

Coat fish with the egg white mixture and then the breadcrumb mixture.

In a large skillet set over medium heat, melt 1 tablespoon butter with 1 teaspoon oil. Carefully place half of the fish fillets in the melted butter/oil. Spray top of breaded fish fillets with cooking spray. Cook 3-5 minutes on both sides, or until crispy and browned. If breading on fish appears dry, spray with additional cooking spray.

Repeat with the remaining butter, oil, breaded fish, and additional cooking spray. (My pieces of fish were very thin so I had more than 4 fillets and had to make it work. If yours are 4 ounces each, you can do the butter/oil step all as one step, instead of breaking it up into two steps.)

Serve 1 fish fillet on a bun with 1 tablespoon tartar sauce mixture. Goes great with cucumber slices!

One serving is 1 crispy fish sandwich.
One serving is 8 Green, 7 Blue, and 7 Purple points.

Print Recipe

5 from 3 votes

Crispy Fish Sandwiches

1 crispy fish sandwich is 8 Green, 7 Blue, and 7 Purple points.

Makes: 4 sandwiches

Calories: 364

Author: Alisha Hughes

Ingredients

• 2 tablespoons plain non-fat Greek yogurt
• 1 tablespoons light mayonnaise
• 1 tablespoon pickle relish
• 1 tablespoon soy sauce, divided
• 1 teaspoon Dijon mustard
• 2 egg whites
• 2/3 cup dried breadcrumbs
• 1 teaspoon paprika
• Salt and pepper, to taste
• 4 (4 ounce) flounder fillets
• 2 tablespoons Smart Balance Omega Buttery Spread
• 2 teaspoons extra virgin olive oil
• Cooking spray
• 4 light hamburger buns

Instructions

• In a small bowl, combine the Greek yogurt, light mayonnaise, pickle relish, 1 teaspoon soy sauce, and Dijon mustard; set tartar sauace mixture aside.
• In a shallow dish, whisk together the egg white and the remaining 2 teaspoons soy sauce.
• In a separate shallow dish, mix breadcrumbs with paprika.
• Sprinkle both sides of the fish fillets with salt and pepper.
• Coat fish with the egg white mixture and then the breadcrumb mixture.
• In a large skillet set over medium heat, melt 1 tablespoon butter with 1 teaspoon oil. Carefully place half of the fish fillets in the melted butter/oil. Spray top of breaded fish fillets with cooking spray. Cook 3-5 minutes on both sides, or until crispy and browned. If fish appears dry, spray with additional cooking spray.
• Repeat with the remaining butter, oil, breaded fish, and additional cooking spray. (My pieces of fish were very thin so I had more than 4 fillets and had to make it work. If yours are 4 ounces each, you can do the butter/oil step all as one step, instead of breaking it up into two steps.)
• Serve 1 fish fillet on a bun with 1 tablespoon tartar sauce mixture. Goes great with cucumber slices!