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    7 pt. "Fried" Fish Sandwich


    Source of Recipe


    www.cooken.com

    Recipe Introduction


    " A dream come true: Crispy-coated fish fillets (baked not fried), nestled inside tender rolls. To add a tangy tartar sauce, whisk together fat-free mayonnaise and pickle relish."

    List of Ingredients




    1 1/4 lb(s) lingcod fillet(s), four 5 oz pieces
    1/4 cup(s) Dijon mustard
    1/2 cup(s) seasoned bread crumbs, Italian-style
    4 serving(s) olive oil cooking spray, or enough to coat fish
    4 medium mixed-grain hamburger roll(s)
    8 piece(s) lettuce
    1 small tomato(es), sliced

    Recipe



    Preheat oven to 400¼F. Coat a large baking sheet with olive oil cooking spray. Coat both sides of each cod fillet with mustard and then bread crumbs. Arrange fillets on baking sheet and spray surface with cooking spray. Bake until fish is fork-tender and coating is golden brown, about 20 minutes. Place fish on rolls and top each with lettuce leaves and tomato slices.

    Chef Tips : We renovated Fried Fish Fillets by: Baking the fish fillets instead of deep frying them. Using mustard instead of eggs to coat the fillets before dredging them in bread crumbs. Serving the fish on more nutritious mixed-grain rolls instead of the plain white flour variety.

    Serves | 4
    POINTS per serving | 7

 

 

 

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