Skip frying but keep all the crunch with this healthy baked fish sandwich recipe. The wire rack ensures both sides of the baked cod get crispy.

Hilary Meyer
Source: EatingWell Magazine, July/August 2017
Advertisement

Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 425 degrees F. Line a baking sheet with foil, place a wire rack on it and coat with cooking spray.

    Advertisement
  • Whisk egg white in a shallow dish until frothy. Place cornflakes in another shallow dish. Sprinkle cod with garlic powder, pepper and salt. Dredge the cod in egg white, shaking off any excess, then coat with cornflakes, pressing to help them stick. Place on the prepared rack. Coat the top and sides of the fish with cooking spray.

  • Bake the fish until golden brown and an instant-read thermometer inserted in the thickest part registers 145 degrees F, 15 to 20 minutes.

  • Combine mayonnaise and relish in a small bowl. Serve the fish on buns with some of the sauce and vegetables.

Nutrition Facts

342.9 calories; protein 20.4g 41% DV; carbohydrates 29.7g 10% DV; exchange other carbs 2; dietary fiber 3.9g 16% DV; sugars 5.1g; fat 16.3g 25% DV; saturated fat 2.6g 13% DV; cholesterol 52.3mg 17% DV; vitamin a iu 666.1IU 13% DV; vitamin c 4.7mg 8% DV; folate 66.5mcg 17% DV; calcium 61.5mg 6% DV; iron 3.4mg 19% DV; magnesium 63.1mg 23% DV; potassium 441.8mg 12% DV; sodium 724.4mg 29% DV; added sugar 2g.

Reviews (1)

Read More Reviews
1 Ratings
  • 5 star values: 1
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
09/09/2017
Made this twice now and it is very good. I would recommend it to anyone. Read More