RECIPE # 4821 NOT SO FRIED FISH SANDWICH May 7, 2012 - | Nashville News, Weather & Sports


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Not-So-Fried Fish Sandwich

 1/4 lb of filleted Tilapia (cod or flounder would work great too!)

1/2 cup of Panko Bread Crumbs 

Pinch of Salt

1 Egg White 

1tsp. of water

Arnold's Multi Grain Sandwich Thin

Cooking Spray

1 tbsp. of fat free sour cream or low fat greek yogurt

1 tsp. of pickle relish

1/2 tsp. of spicy brown mustard 

  • Cut your fish in half so it will easily fit on the roll (instead of hanging over)
  • Fill a plastic bag or Tupperware container with the panko bread crumbs and salt
  • Crack the egg white into a bowl and add 1tsp. of water
  • Dunk the fish fillets into the egg/water mixture
  • Once the fish is coated with the egg/water mixture, place it in the container of panko  and shake until the fish is evenly (and generously coated)
  • Spray a cookie sheet with cooking spray and place the fish on the sheet, spray the top of the fish with cooking spray as well
  • Place in a 400 degree oven for 5-6 minutes and flip the fish and cook for another 5 minutes
  • While the fish is cooking toast the sandwich thin and combine the sour cream, relish, and mustard
  • Spread the "tarter sauce" on the sandwich thin and top with the not-so-fried fish... Enjoy! 
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