Low Sodium Homemade Filet-O-Fish
Satisfy your fast-food cravings with this healthier, homemade version of a fast-food classic: the Low Sodium Homemade Filet-O-Fish. Featuring flaky, oven-baked cod fillets coated in golden, buttery panko breadcrumbs, this recipe keeps the crunch you love while dramatically reducing the sodium content. The star of the show is the zesty homemade tartar sauce, made with fresh dill, capers, and lemon juice for a tangy, herbaceous kick. Served on whole wheat buns with crisp lettuce and low-sodium dill pickles, this sandwich is as nutritious as it is delicious. Ready in just 35 minutes, it’s perfect for a weeknight dinner that doesn’t compromise on flavor or health.
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Ingredients
- 4 4-ounce pieces Cod fillets
- 1 cup Panko breadcrumbs
- 2 tablespoons Unsalted butter
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Black pepper
- 4 pieces Whole wheat hamburger buns
- 8 slices Low-sodium dill pickle slices
- 4 pieces Lettuce leaves
- 1 as needed Non-stick cooking spray
- 0.5 cup Mayonnaise
- 1 tablespoon Lemon juice
- 2 tablespoons Dill relish
- 1 tablespoon Capers, rinsed and chopped
- 1 teaspoon Fresh dill, chopped
Directions
Step 1
Preheat the oven to 425°F (220°C). Lightly spray a baking sheet with non-stick cooking spray.
Step 2
In a medium saucepan, melt the unsalted butter over medium heat. Add the panko breadcrumbs, garlic powder, and onion powder. Stir continuously until the breadcrumbs are golden brown.
Step 3
Arrange the breadcrumb mixture on a plate. Season both sides of the cod fillets with black pepper.
Step 4
Press each cod fillet into the breadcrumb mixture, ensuring each side is fully coated.
Step 5
Place the breaded fish fillets on the prepared baking sheet and bake in the preheated oven for 12-15 minutes, or until the fish is cooked through and flakes easily with a fork.
Step 6
While the fish is baking, prepare the tartar sauce. In a small bowl, mix together the mayonnaise, lemon juice, dill relish, chopped capers, and fresh dill until well combined. Set aside.
Step 7
To assemble the sandwiches, spread about two tablespoons of homemade tartar sauce on the bottom of each hamburger bun.
Step 8
Place a lettuce leaf on top of the sauce, then add a baked fish fillet.
Step 9
Top each fillet with two slices of low-sodium dill pickle and place the top bun over the sandwich.
Step 10
Serve immediately and enjoy your low sodium homemade filet-o-fish!
Nutrition Facts
| Serving size | (1363.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2526.1 |
| Total Fat 125.6g | 0% |
| Saturated Fat 24.6g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 472.0mg | 0% |
| Sodium 2740.1mg | 0% |
| Total Carbohydrate 188.9g | 0% |
| Dietary Fiber 20.9g | 0% |
| Total Sugars 21.9g | |
| Protein 159.8g | 0% |
| Vitamin D 272IU | 0% |
| Calcium 589.3mg | 0% |
| Iron 14.4mg | 0% |
| Potassium 3440.4mg | 0% |
Source of Calories