Heart-Healthy Homemade Fillet-O-Fish Sandwich
Satisfy your seafood cravings guilt-free with this Heart-Healthy Homemade Fillet-O-Fish Sandwich, a wholesome twist on the fast-food classic. Featuring crispy baked cod fillets coated in crunchy panko bread crumbs and nestled between toasted whole grain buns, this recipe is a flavorful and nutritious option for lunch or dinner. The tangy, herbaceous yogurt sauce made with Greek yogurt, fresh dill, and a splash of lemon juice adds a refreshing touch, while the use of avocado oil spray keeps the dish light. Ready in under 40 minutes, this recipe is perfect for health-conscious food lovers seeking a delicious and easy-to-make meal packed with lean protein and whole grains. Pair with a simple green salad or baked sweet potato fries for a complete, heart-healthy dining experience!
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Ingredients
- 4 pieces (4 ounces each) Skinless cod fillet
- 4 Whole grain hamburger buns
- 0.5 cup Plain Greek yogurt
- 1 tablespoon Lemon juice
- 1 tablespoon Dill, fresh and chopped
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Salt
- 0.5 cup Whole wheat flour
- 2 Egg whites
- 1 cup Panko bread crumbs
- 0 Avocado oil spray
- 4 pieces Lettuce leaves
Directions
Step 1
Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
Step 2
Pat the cod fillets dry with paper towels and lightly season them with salt and black pepper.
Step 3
Set up a breading station with three shallow dishes: one with whole wheat flour, one with beaten egg whites, and one with panko bread crumbs.
Step 4
Dredge each fish fillet in the flour, shaking off excess, then dip in the egg whites, and finally coat with panko crumbs. Press gently to ensure crumbs adhere.
Step 5
Place the coated fillets on the prepared baking sheet and lightly spray with avocado oil.
Step 6
Bake the fish fillets in the preheated oven for 12-15 minutes or until they are golden brown and cooked through, flipping halfway through the cooking time.
Step 7
While the fish is baking, prepare the sauce by mixing Greek yogurt, lemon juice, dill, garlic powder, and a pinch of salt in a small bowl.
Step 8
Toast the whole grain hamburger buns lightly until golden.
Step 9
To assemble, spread a generous spoonful of the yogurt sauce on the bottom half of each bun, place a baked fish fillet on top, add a lettuce leaf, and cover with the top bun.
Step 10
Serve immediately and enjoy your heart-healthy homemade Fillet-O-Fish sandwich.
Nutrition Facts
| Serving size | (799.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1686.6 |
| Total Fat 25.1g | 0% |
| Saturated Fat 5.2g | 0% |
| Polyunsaturated Fat 0.1g | |
| Cholesterol 61.0mg | 0% |
| Sodium 3033.4mg | 0% |
| Total Carbohydrate 284.0g | 0% |
| Dietary Fiber 29.2g | 0% |
| Total Sugars 25.7g | |
| Protein 92.2g | 0% |
| Vitamin D 45.4IU | 0% |
| Calcium 821.3mg | 0% |
| Iron 16.4mg | 0% |
| Potassium 1596.2mg | 0% |
Source of Calories