How to make a healthy fried fish sandwich, without deep-frying

By: Wendy Ruopp  |  Friday, February 22, 2013
Maybe you are like me: the very rare times you settle for fast food for dinner, you think you can at least make a healthier choice by ordering the fish sandwich. But it turns out that may not necessarily be better for you after all. Sure, fish on its own is healthy: low in fat and often high in omega-3 fats, which are good for your heart and your brain. The problem is, once fish gets deep-fried, slathered with tartar sauce, covered in cheese and piled onto a white bun, it becomes a calorie bomb. In fact, a classic fried-fish sandwich you might get at one fast-food restaurant (I’m not naming names) can weigh in at 590 calories and 30 grams of fat.
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That makes the fish sandwich a great candidate for a makeover by the EatingWell Test Kitchen. This healthier recipe for Crispy Fish Sandwich with Pineapple Slaw is ready in just 25 minutes and packs a lot of deliciousness into only 400 calories. Here’s how the cooks in the EatingWell Test Kitchen knocked down the calories and fat and boosted the flavor:
• Make the coleslaw with low-fat mayonnaise and yogurt to slash calories.
• Add pineapple to the coleslaw for great flavor along with extra vitamin C and fiber.
• Skip deep-frying and cook the fish in a nonstick skillet to get a crispy golden crust, without added fat from frying.
• Use whole-wheat bread instead of plain hamburger buns to boost fiber.
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Here’s the recipe:
Crispy Fish Sandwich with Pineapple Slaw
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A fish sandwich doesn’t have to be deep-fried to be delicious. Try our healthy crispy fish sandwich recipe with a tangy, zesty pineapple slaw. It’s worth taking the extra minute to chop pineapple slices instead of using crushed pineapple, which is too small and disappears into the slaw. Store-bought shredded cabbage-carrot mix saves time. Look for it in the produce section.
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