Unfried Fish Sandwiches
Yield: 4 servings
Source: "The Complete Diabetes Prevention Plan"
Sauce:
1/4 cup nonfat or reduced-fat mayonnaise
2 to 3 tsp dill or sweet pickle relish
2 tspfinely chopped onion
1/4 tsp dry mustard
Fish:
1 lb cod, grouper, orange roughy, or other
white fish fillets, cut into 4 equal pieces
1/4 cup plus 2 Tbsp fat-free egg substitute
1/2 cup Special-K cereal crumbs
1/2 to 1 tsp lemon pepper, Cajun seasoning,
or Old Bay seafood seasoning
Nonstick cooking spray
Rest of Ingredients:
4 light whole-wheat or multigrain buns
4 slices tomato
4 lettuce leaves
Preheat oven to 450 degrees F.
To make the sauce, combine all of the sauce ingredients
in a small bowl and stir to mix well. Cover the dish
and refrigerate until ready to serve.
Rinse the fish pieces with cool water and
pat dry with paper towels. Set aside.
Place the egg substitute in a shallow bowl.
Place the crumbs and lemon pepper or seasoning
in another shallow bowl and stir to mix well.
Coat a large baking sheet with nonstick cooking spray.
Dip the fish pieces first in the egg substitute and then
in the crumb mixture, turning to coat both sides well.
Lay the fish pieces on the coated sheet. Spray the
tops lightly with the cooking spray. Bake for about
15 minutes, until the outside is crisp and golden and
the fish flakes easily with a fork.
To serve, place one fish fillet in each bun. Top with some
of the sauce, lettuce, and tomato and serve immediately.
Nutritional Information Per Serving (1/4 of recipe):
Calories: 237, Carbohydrate: 31 g, Cholesterol: 48 mg, Fat: 3.3 g,
Fiber: 5.7 g, Protein: 29 g, Sodium: 543 mg, Calcium: 70 mg
Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1/2 Vegetable