This version of a high fat fast food classic becomes healthy, tasty and easy to cook. Flounder, grouper or tilapia fillets are relatively thin and take little time to pan fry. Not on a diet or watching your weight? See my recipe Grouper Sandwich with Chipotle Tartar Sauce from the Beach Walk Inn in Destin, Florida.
Weight Watcher's Pan Fried fish Sandwich
- 1/4 cup cornmeal
- 2 tbsp. Parmesan cheese, grated
- 1 tbsp. fresh thyme leaves or 1 tsp. dried
- salt and pepper to taste
- four (4 oz.) flounder or tilapia fillets
- 1 tbsp. Dijon mustard
- 1 large egg white, whipped until stiff
- 1 tbsp. olive oil
- 4 tsp. tartar sauce (see my recipe for Tartar Sauces )
- 4 light buns (I like to use Aunt Millie’s Whole Wheat Slimwiches)
- tomato slices
Combine cornmeal, Parmesan, thyme, salt and pepper to taste; set aside. Set the fish on a plate and spread both sides with the mustard. Dip fish into the egg white, turning to coat both sides. Then dip the fish into the cornmeal mixture, turning to coat both sides.
Heat the oil in a large non-stick skillet. Add fish fillets and cook about 2 to 3 minutes per side on medium heat. You want a nice crust to form.
Spread 1 tsp. of tartar sauce on top half of each bun; place a fish fillet on bottom half of bun and squeeze some lemon juice over top. Add lettuce and a couple slices of tomato.
There is a 6 point value per sandwich on Weight Watcher’s. Or you can just pan fry the fish and serve it as your main entree along with some lemon wedges. It would only be 4 points (there is no bread).
Recipe by cooking with aunt juju