Rating: 5 stars
3 Ratings
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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.

Source: EatingWell Magazine, July/August 2017


Recipe Summary

30 mins


Ingredient Checklist


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.

  • 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

1 fish sandwich
343 calories; protein 20.4g; carbohydrates 29.7g; dietary fiber 3.9g; sugars 5.1g; fat 16.3g; saturated fat 2.6g; cholesterol 52.3mg; vitamin a iu 666.1IU; vitamin c 4.7mg; folate 66.5mcg; calcium 61.5mg; iron 3.4mg; magnesium 63.1mg; potassium 441.8mg; sodium 724.4mg; added sugar 2g.

2 1/2 fat, 2 starch, 2 lean protein