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Unfried Fish Sandwiches - e-w

Source of Recipe

"The Complete Diabetes Prevention Plan"
Unfried Fish Sandwiches
Yield: 4 servings

Sauce:
- 1/4 cup nonfat or reduced-fat mayonnaise
- 2 to 3 teaspoons dill or sweet pickle relish
- 2 teaspoons finely chopped onion
- 1/4 teaspoon dry mustard

Fish:
- 1 pound cod, grouper, orange roughy, or other white fish fillets, cut into 4 equal pieces
- 1/4 cup plus 2 tablespoons fat-free egg substitute
- 1/2 cup Special-K cereal crumbs
- 1/2 to 1 teaspoon lemon pepper, Cajun seasoning, or Old Bay seafood seasoning
- Nonstick cooking spray

Rest of Ingredients:
- 4 light whole-wheat or multigrain buns
- 4 slices tomato
- 4 lettuce leaves

Preheat oven to 450 degrees F.

To make the sauce:
Combine all of the sauce ingredients in a small bowl and stir to mix well. Cover the dish and refrigerate until ready to serve.

Fish:
Rinse the fish pieces with cool water and pat dry with paper towels. Set aside. Place the egg substitute in a shallow bowl. Place the crumbs and lemon pepper or seasoning in another shallow bowl and stir to mix well.

Coat a large baking sheet with nonstick cooking spray. Dip the fish pieces first in the egg substitute and then in the crumb mixture, turning to coat both sides well. Lay the fish pieces on the coated sheet. Spray the tops lightly with the cooking spray. Bake for about 15 minutes, until the outside is crisp and golden and the fish flakes easily with a fork.

To serve:
Place one fish fillet in each bun. Top with some of the sauce, lettuce, and tomato and serve immediately.

One sandwich equals: Calories: 237, Carbohydrate: 31 g, Cholesterol: 48 mg, Fat: 3.3 g, Fiber: 5.7 g, Protein: 29 g, Sodium: 543 mg, Calcium: 70 mg ++++ Exchanges: 2 Starch, 3 Very Lean Meat, 1/2 Vegetable +++ WWP: 4