High Protein Homemade Fillet-O-Fish Sandwich

Elevate your sandwich game with this High Protein Homemade Fillet-O-Fish Sandwich that’s a wholesome, flavor-packed twist on a fast-food classic! Featuring tender, marinated cod fillets coated in a crispy whole wheat breadcrumb crust enhanced with Parmesan and garlic powder, this baked-to-perfection delight is both nutritious and satisfying. Sandwiched between toasted whole grain buns with creamy low-fat tartar sauce, fresh lettuce, and tangy pickles, this recipe delivers all the flavors you crave with fewer calories and more protein. Perfect for a quick 30-minute meal, this guilt-free take on a beloved favorite is ideal for health-conscious foodies looking to enjoy a balanced, delicious sandwich at home.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 pieces Cod fillets
• 2 tablespoons Lemon juice
• 1 teaspoon Salt
• 0.5 teaspoon Ground black pepper
• 1 cup Whole wheat breadcrumbs
• 0.5 cup Parmesan cheese, grated
• 1 teaspoon Garlic powder
• 2 Egg whites
• 1 Non-stick cooking spray
• 4 Whole grain hamburger buns
• 0.5 cup Low-fat tartar sauce
• 4 pieces Lettuce leaves
• 8 slices Sliced pickles

Directions

Step 1

Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.

Step 2

In a shallow dish, combine the lemon juice, salt, and black pepper. Place the cod fillets in the dish, turning to coat them evenly. Set aside to marinate for 5 minutes.

Step 3

In another shallow dish, mix the breadcrumbs, Parmesan cheese, and garlic powder.

Step 4

Beat the egg whites in a separate bowl until slightly frothy.

Step 5

Dip each marinated cod fillet into the egg whites, then into the breadcrumb mixture, pressing lightly to ensure an even coating.

Step 6

Place the coated fillets on the prepared baking sheet and spray lightly with non-stick cooking spray.

Step 7

Bake in the preheated oven for 12 to 15 minutes, or until the fish flakes easily with a fork and the coating is golden brown.

Step 8

While the cod fillets are baking, lightly toast the whole grain hamburger buns.

Step 9

Assemble each sandwich by spreading 2 tablespoons of low-fat tartar sauce on the bottom bun, layering a baked fish fillet, a lettuce leaf, and two pickle slices on top, then covering with the top bun.

Step 10

Serve immediately and enjoy your high protein homemade Fillet-O-Fish sandwich!

Nutrition Facts

Serving size	(1558.8g)

Amount per serving	% Daily Value*
Calories	2359.6

Total Fat 50.0g	0%
Saturated Fat 13.6g	0%
Polyunsaturated Fat 0.0g
Cholesterol 423.4mg	0%
Sodium 7538.8mg	0%
Total Carbohydrate 256.6g	0%
Dietary Fiber 29.5g	0%
Total Sugars 34.1g
Protein 214.1g	0%

Vitamin D 320IU	0%
Calcium 1121.2mg	0%
Iron 19.2mg	0%
Potassium 4412.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 19.3%

Protein: 36.7%

Carbs: 44.0%