High Protein Homemade Fillet-O-Fish Sandwich
Dive into a healthier twist on a fast-food classic with this High Protein Homemade Fillet-O-Fish Sandwich recipe! Perfectly seasoned cod fillets are coated in a crispy mixture of whole wheat breadcrumbs, Parmesan cheese, and garlic powder before being oven-baked to golden perfection—no frying required. Nestled on a toasted whole-grain bun with fresh lettuce, tangy sliced pickles, and creamy low-fat tartar sauce, this protein-packed sandwich offers all the comforting flavors you love without the guilt. Ready in just 30 minutes and bursting with wholesome ingredients, it’s an ideal choice for a quick, nutritious meal that satisfies both your taste buds and your cravings. Perfect for family dinners or casual lunches, this homemade Fillet-O-Fish is as easy to make as it is delicious!
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Recipe Information
Ingredients
- 4 pieces Cod fillets
- 2 tablespoons Lemon juice
- 1 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- 1 cup Whole wheat breadcrumbs
- 0.5 cup Parmesan cheese, grated
- 1 teaspoon Garlic powder
- 2 Egg whites
- 1 Non-stick cooking spray
- 4 Whole grain hamburger buns
- 0.5 cup Low-fat tartar sauce
- 4 pieces Lettuce leaves
- 8 slices Sliced pickles
Instructions
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
In a shallow dish, combine the lemon juice, salt, and black pepper. Place the cod fillets in the dish, turning to coat them evenly. Set aside to marinate for 5 minutes.
In another shallow dish, mix the breadcrumbs, Parmesan cheese, and garlic powder.
Beat the egg whites in a separate bowl until slightly frothy.
Dip each marinated cod fillet into the egg whites, then into the breadcrumb mixture, pressing lightly to ensure an even coating.
Place the coated fillets on the prepared baking sheet and spray lightly with non-stick cooking spray.
Bake in the preheated oven for 12 to 15 minutes, or until the fish flakes easily with a fork and the coating is golden brown.
While the cod fillets are baking, lightly toast the whole grain hamburger buns.
Assemble each sandwich by spreading 2 tablespoons of low-fat tartar sauce on the bottom bun, layering a baked fish fillet, a lettuce leaf, and two pickle slices on top, then covering with the top bun.
Serve immediately and enjoy your high protein homemade Fillet-O-Fish sandwich!
Nutrition Facts
Calories |
2360 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.0 g | 64% | |
| Saturated Fat | 13.6 g | 68% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 423 mg | 141% | |
| Sodium | 7539 mg | 328% | |
| Total Carbohydrate | 256.6 g | 93% | |
| Dietary Fiber | 29.5 g | 105% | |
| Total Sugars | 34.1 g | ||
| Protein | 214.1 g | 428% | |
| Vitamin D | 8.0 mcg | 40% | |
| Calcium | 1121 mg | 86% | |
| Iron | 19.2 mg | 107% | |
| Potassium | 4412 mg | 94% | |
*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.
