Tired of greasy, heavy fish sandwiches? Craving a lighter, healthier option that doesn't compromise on flavor? Then you've come to the right place! This baked fish sandwich recipe delivers all the crispy, juicy goodness of a classic fish sandwich, but without the guilt. It’s a fantastic addition to your repertoire of easy recipes and quick dinner ideas, perfect for a busy weeknight. Get ready to experience homemade cooking at its finest! This recipe is a delicious dish, one of the best recipes you'll find for a healthy and satisfying meal.
Ingredients:
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For the Fish:
- 1 lb cod fillets (or other white fish like tilapia or haddock)
- 1/2 cup panko bread crumbs
- 1/4 cup all-purpose flour
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon paprika
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 large egg, beaten
- 2 tablespoons olive oil
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For the Tartar Sauce:
- 1/2 cup mayonnaise
- 2 tablespoons finely chopped dill pickles
- 1 tablespoon lemon juice
- 1 tablespoon finely chopped fresh dill
- 1 clove garlic, minced
- Salt and pepper to taste
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For the Sandwich:
- 4 hamburger buns, toasted
- Lettuce leaves
- Tomato slices
- Onion slices (optional)
Instructions:
Preparing the Fish:
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
- In a shallow dish, combine the flour, garlic powder, onion powder, paprika, salt, and pepper.
- In another shallow dish, beat the egg.
- In a third shallow dish, place the panko bread crumbs.
- Dredge each cod fillet in the flour mixture, then dip in the egg, and finally coat thoroughly with the panko bread crumbs.
- Place the breaded fish fillets on the prepared baking sheet and drizzle with olive oil.
Baking the Fish:
- Bake for 15-20 minutes, or until the fish is cooked through and the breading is golden brown and crispy. Cooking time may vary depending on the thickness of your fillets. Use a fork to gently check if the fish flakes easily.
Making the Tartar Sauce:
- While the fish is baking, prepare the tartar sauce. In a small bowl, combine the mayonnaise, chopped pickles, lemon juice, fresh dill, and minced garlic.
- Season with salt and pepper to taste.
Assembling the Sandwich:
- Once the fish is cooked, let it cool slightly.
- Spread tartar sauce on the bottom halves of the toasted buns.
- Top with lettuce, tomato, onion (if using), and the baked fish fillet.
- Add the top halves of the buns and serve immediately.
Tips and Variations:
- For extra crispy breading, you can lightly spray the panko-coated fish with cooking spray before baking.
- Feel free to experiment with different herbs and spices in the breading mixture. Italian seasoning, Cajun seasoning, or even a blend of your favorite spices would work well.
- If you don't have fresh dill, you can use dried dill instead (use about 1 teaspoon).
- For a spicier kick, add a pinch of cayenne pepper to the breading or tartar sauce.
- Substitute the cod with other firm white fish like haddock, pollock, or catfish.
Nutritional Information (per serving, approximate):
- Calories: Approximately 450-500
- Protein: 30-35g
- Fat: 20-25g
- Carbohydrates: 30-35g
This baked fish sandwich recipe is a simple yet satisfying meal, perfect for a healthy and delicious dinner. It's a quick and easy recipe ideal for busy weeknights, and it's a surefire way to impress your family and friends with your homemade cooking skills! Enjoy!