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Thrive On

Crispy Cod Sandwich

Low PotassiumLow ProteinDiabetes-FriendlyDairy-FreeNo ShellfishNut-FreeAmericanSeafoodDinnerLunch
4 sandwiches
Active time: 20 minutes
Total time: 30 minutes

Nutrition Per Serving

  • Calories350 cal
  • Total Fat16.3 g
  • Saturated Fat2.6 g
  • Cholesterol52 mg
  • Sodium691 mg
  • Carbohydrate Total31.4 g
  • Protein20.5 g
  • Phosphorus391 mg
  • Potassium448 mg
  • Fiber4 g
  • Calcium62 mg

Ingredients

  • 1 large egg white
  • 2¼ cups cornflakes, crushed
  • 1 pound cod, cut into 4 pieces
  • 1 teaspoon garlic powder
  • ½ teaspoon ground pepper
  • ¼ teaspoon salt
  • Olive oil cooking spray
  • ⅓ cup mayonnaise
  • 2 tablespoons dill pickle relish
  • 4 whole-wheat hamburger buns
  • Lettuce, carrots, cucumbers, radishes, cabbage, bell peppers and/or tomatoes for serving

Description

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.

Directions

  1. Preheat oven to 425°F. Line a baking sheet with foil, place a wire rack on it and coat with cooking spray.
  2. 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.
  3. Bake the fish until golden brown and an instant-read thermometer inserted in the thickest part registers 145°F, 15 to 20 minutes.
  4. Combine mayonnaise and relish in a small bowl. Serve the fish on buns with some of the sauce and vegetables.
© Meredith Operations Corporation. All rights reserved. Used with permission.