Heart-Healthy Homemade Fillet-O-Fish Sandwich
Indulge in the crispy, satisfying goodness of a classic fish sandwich with a nutritious twist! This Heart-Healthy Homemade Fillet-O-Fish Sandwich combines tender, oven-baked cod fillets coated in whole wheat panko crumbs with a creamy, tangy Greek yogurt sauce infused with fresh dill and lemon. Nestled in toasted whole-grain hamburger buns and topped with crisp lettuce, this recipe delivers the nostalgia of your favorite fast-food treat while prioritizing wholesome ingredients and healthy cooking methods. Quick to prepare and packed with protein, fiber, and omega-3s, this guilt-free recipe is perfect for busy weeknights or a light, flavorful lunch. Treat your taste buds and your heart with this irresistible, wholesome delight!
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Recipe Information
Ingredients
- 4 pieces (4 ounces each) Skinless cod fillet
- 4 Whole grain hamburger buns
- 0.5 cup Plain Greek yogurt
- 1 tablespoon Lemon juice
- 1 tablespoon Dill, fresh and chopped
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Salt
- 0.5 cup Whole wheat flour
- 2 Egg whites
- 1 cup Panko bread crumbs
- Avocado oil spray
- 4 pieces Lettuce leaves
Instructions
Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
Pat the cod fillets dry with paper towels and lightly season them with salt and black pepper.
Set up a breading station with three shallow dishes: one with whole wheat flour, one with beaten egg whites, and one with panko bread crumbs.
Dredge each fish fillet in the flour, shaking off excess, then dip in the egg whites, and finally coat with panko crumbs. Press gently to ensure crumbs adhere.
Place the coated fillets on the prepared baking sheet and lightly spray with avocado oil.
Bake the fish fillets in the preheated oven for 12-15 minutes or until they are golden brown and cooked through, flipping halfway through the cooking time.
While the fish is baking, prepare the sauce by mixing Greek yogurt, lemon juice, dill, garlic powder, and a pinch of salt in a small bowl.
Toast the whole grain hamburger buns lightly until golden.
To assemble, spread a generous spoonful of the yogurt sauce on the bottom half of each bun, place a baked fish fillet on top, add a lettuce leaf, and cover with the top bun.
Serve immediately and enjoy your heart-healthy homemade Fillet-O-Fish sandwich.
Nutrition Facts
Calories |
1687 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.1 g | 32% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 61 mg | 20% | |
| Sodium | 3033 mg | 132% | |
| Total Carbohydrate | 284.0 g | 103% | |
| Dietary Fiber | 29.2 g | 104% | |
| Total Sugars | 25.7 g | ||
| Protein | 92.2 g | 184% | |
| Vitamin D | 1.1 mcg | 6% | |
| Calcium | 821 mg | 63% | |
| Iron | 16.4 mg | 91% | |
| Potassium | 1596 mg | 34% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
