Low Fat Homemade Filet-O-Fish

Indulge in the guilt-free decadence of this Low Fat Homemade Filet-O-Fish, a lighter twist on the fast-food favorite that doesn’t skimp on flavor. Crispy baked white fish fillets, coated in a wholesome blend of whole wheat breadcrumbs and Parmesan, are paired with a tangy low-fat homemade tartar sauce infused with lemon and dill pickles. Nestled inside toasted whole wheat buns, this nutritious take on a classic sandwich is perfect for weeknight dinners or satisfying cravings without the added calories. Ready in just 35 minutes, this quick and easy recipe is packed with high-protein ingredients and heart-friendly flavors for a health-conscious crowd-pleaser.

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces White fish fillets (such as cod or haddock)
• 1 cup Whole wheat bread crumbs
• 2 tablespoons Parmesan cheese, grated
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.5 teaspoon Garlic powder
• 2 pieces Egg whites
• 1 can Cooking spray
• 4 tablespoons Low-fat mayonnaise
• 1 tablespoon Lemon juice
• 2 tablespoons Dill pickles, finely chopped
• 4 pieces Whole wheat hamburger buns

Directions

Step 1

Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.

Step 2

In a shallow dish, combine the whole wheat bread crumbs, Parmesan cheese, salt, black pepper, and garlic powder.

Step 3

In a separate shallow dish, lightly beat the egg whites until frothy.

Step 4

Pat the fish fillets dry with a paper towel, then dip each fillet into the egg whites to coat completely.

Step 5

Press the fillets into the breadcrumb mixture, ensuring an even coating on all sides.

Step 6

Place the coated fish fillets onto the prepared baking sheet.

Step 7

Lightly spray the tops of the fillets with cooking spray to help the breading crisp.

Step 8

Bake the fillets in the preheated oven for 15-20 minutes, or until the crust is golden brown and the fish is cooked through.

Step 9

While the fish is baking, prepare the tartar sauce by mixing the low-fat mayonnaise, lemon juice, and dill pickles in a small bowl.

Step 10

Toast the whole wheat hamburger buns until lightly browned.

Step 11

Once the fish is done, assemble the sandwich by spreading a tablespoon of tartar sauce on the bottom half of each bun, top with a baked fish fillet, and close with the other half of the bun.

Step 12

Serve the Low Fat Homemade Filet-O-Fish sandwiches immediately and enjoy!

Nutrition Facts

Serving size	(1800.1g)

Amount per serving	% Daily Value*
Calories	4066.1

Total Fat 241.3g	0%
Saturated Fat 9.0g	0%
Polyunsaturated Fat 8.1g
Cholesterol 220.0mg	0%
Sodium 10525.2mg	0%
Total Carbohydrate 295.0g	0%
Dietary Fiber 37.3g	0%
Total Sugars 41.5g
Protein 147.3g	0%

Vitamin D 800IU	0%
Calcium 794.8mg	0%
Iron 19.3mg	0%
Potassium 2553.6mg	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: 55.1%

Protein: 15.0%

Carbs: 29.9%