Crispy Cod Sandwich

Crispy Cod Sandwich

0 Reviews
From: EatingWell Magazine, July/August 2017

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.

Ingredients 4 servings

for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
US
Metric
Nutrition per serving may change if servings are adjusted.
  • 1 large egg white
  • 2¼ cups cornflakes, crushed
  • 1 pound cod, cut into 4 pieces
  • 1 teaspoon garlic powder
  • ½ teaspoon ground pepper
  • ¼ teaspoon salt
  • Olive oil cooking spray
  • ⅓ cup mayonnaise
  • 2 tablespoons dill pickle relish
  • 4 whole-wheat hamburger buns
  • Lettuce, carrots, cucumbers, radishes, cabbage, bell peppers and/or tomatoes for serving

Preparation

  • Active

  • Ready In

  1. Preheat oven to 425°F. Line a baking sheet with foil, place a wire rack on it and coat with cooking spray.
  2. 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.
  3. Bake the fish until golden brown and an instant-read thermometer inserted in the thickest part registers 145°F, 15 to 20 minutes.
  4. Combine mayonnaise and relish in a small bowl. Serve the fish on buns with some of the sauce and vegetables.

Nutrition information

  • Serving size: 1 fish sandwich
  • Per serving: 343 calories; 16 g fat(3 g sat); 4 g fiber; 30 g carbohydrates; 20 g protein; 66 mcg folate; 52 mg cholesterol; 5 g sugars; 2 g added sugars; 666 IU vitamin A; 5 mg vitamin C; 62 mg calcium; 3 mg iron; 724 mg sodium; 442 mg potassium
  • Carbohydrate Servings: 2
  • Exchanges: 2½ fat, 2 starch, 2 lean protein

Reviews 0