Fish Sandwich

fish sandwich-webMy husband gets excited this time of year for fish sandwiches. He loves that he can get a deal on fish sandwiches at one of his favorite fast food restaurants. A few years ago, I decided to try to make a homemade fish sandwich that would be heathier, less expensive, and tastier than his fast food favorite.

The recipe I came up with is our March recipe of the month. You simply coat fish in a mixture of cornmeal and seasonings and lightly pan fry it in a small amount of oil. Top with your favorite sandwich toppings and enjoy!  At 300 calories and 10 grams of fat (the fast food version is 390 calories and 19 grams of fat) and less than a dollar a sandwich, I know that I succeeded in making a healthier and less expensive sandwich. I think this sandwich is tastier than the fast food version, but I suspect that my husband still likes the deep fat fried version better. I hope that after trying this recipe, you will agree with me!

Fish Sandwich

Serving Size: 4fish sandwich label-web
Serves: 1 sandwich
Cost Per Serving: $0.91
Ingredients: 
  • 2 tablespoons oil (canola or vegetable)
  • 1/4 cup cornmeal
  • 4 frozen filets (about 3 ounces each) of white fish (tilapia), thawed
  • 4 hamburger buns
  • Optional sandwich toppings: sliced onions and tomatoes, leaf lettuce, light ranch dressing or tartar sauce
Instructions: 
  • Heat oil in a skillet over medium heat until hot. Spread the cornmeal on a plate and press the fish into the cornmeal to coat on all sides.
  • Fry the fish in the hot oil until the cornmeal is lightly browned. This will take about 2–3 minutes on each side. Fish is done when the internal temperature reaches 145˚F or it flakes easily with a fork.
  • Move the fish from the frying pan to a plate lined with paper towels. Pat the fish dry with more paper towels.
  • Assemble sandwiches with your favorite toppings.
Tips: 
  • Thaw fish in the refrigerator overnight.
  • For more flavor, mix 1 teaspoon seasoning with cornmeal before coating fish. Seasoning might be lemon pepper, pepper, garlic powder, or chili powder.
  • Make homemade tartar sauce. Stir light mayo or salad dressing with pickle relish.
Justine Hoover

Justine Hoover

Justine Hoover is a Registered Dietitian and mom who loves to cook for her family.

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2 thoughts on “Fish Sandwich

  1. I’ve never been able to cook tilapia that wasn’t mushy when finished. I’ve even tried cooking it till very well done, but it never seems to have much texture. Do you have any ideas about where to purchase it or brand name that may be cut thicker or if this fish just has very little texture? Thank you very much!

  2. Hi Sheri – Tilapia has a very delicate and flaky texture. It isn’t meaty like some other fish. You might try something like cod or halibut if you want it to be a bit more sturdy. These are also typically cut thicker.

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