1 crispy fish sandwich is 8 Green, 7 Blue, and 7 Purple points.
Makes: 4sandwiches
Calories: 364
Author: Alisha Hughes
Ingredients
2tablespoonsplain non-fat Greek yogurt
1tablespoonslight mayonnaise
1tablespoonpickle relish
1tablespoonsoy sauce,divided
1teaspoonDijon mustard
2egg whites
2/3cupdried breadcrumbs
1teaspoonpaprika
Salt and pepper,to taste
4(4 ounce) flounder fillets
2tablespoonsSmart Balance Omega Buttery Spread
2teaspoonsextra virgin olive oil
Cooking spray
4light 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!
Nutrition Facts
Crispy Fish Sandwiches
Amount Per Serving (1 fish sandwich)
Calories 364Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 2g13%
Polyunsaturated Fat 3g
Monounsaturated Fat 2g
Cholesterol 57mg19%
Sodium 1050mg46%
Potassium 33mg1%
Carbohydrates 40g13%
Fiber 6g25%
Sugar 5g6%
Protein 26g52%
Vitamin A 14IU0%
Calcium 7mg1%
Iron 12mg67%
* Percent Daily Values are based on a 2000 calorie diet.