Low Fat Homemade Filet-O-Fish
Recreate fast-food magic in a healthier way with this Low Fat Homemade Filet-O-Fish recipe, a delicious, oven-baked twist on a classic favorite! Featuring tender white fish fillets coated in a crispy Parmesan and whole wheat breadcrumb crust, this guilt-free dish delivers all the flavor without the extra calories. Paired with a tangy homemade tartar sauce made from low-fat mayo, lemon juice, and finely chopped dill pickles, these sandwiches are packed with zest and freshness. Toasted whole wheat hamburger buns provide the perfect base for this light yet satisfying meal. Ready in just 35 minutes, this easy recipe is ideal for quick weeknight dinners or casual lunches. Enjoy the taste of indulgence while embracing wholesome goodness! Keywords: low-fat fish sandwich, homemade filet-o-fish recipe, baked fish sandwich, healthy tartar sauce, quick dinner recipes.
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Recipe Information
Ingredients
- 4 pieces White fish fillets (such as cod or haddock)
- 1 cup Whole wheat bread crumbs
- 2 tablespoons Parmesan cheese, grated
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Garlic powder
- 2 pieces Egg whites
- 1 can Cooking spray
- 4 tablespoons Low-fat mayonnaise
- 1 tablespoon Lemon juice
- 2 tablespoons Dill pickles, finely chopped
- 4 pieces Whole wheat hamburger buns
Instructions
Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
In a shallow dish, combine the whole wheat bread crumbs, Parmesan cheese, salt, black pepper, and garlic powder.
In a separate shallow dish, lightly beat the egg whites until frothy.
Pat the fish fillets dry with a paper towel, then dip each fillet into the egg whites to coat completely.
Press the fillets into the breadcrumb mixture, ensuring an even coating on all sides.
Place the coated fish fillets onto the prepared baking sheet.
Lightly spray the tops of the fillets with cooking spray to help the breading crisp.
Bake the fillets in the preheated oven for 15-20 minutes, or until the crust is golden brown and the fish is cooked through.
While the fish is baking, prepare the tartar sauce by mixing the low-fat mayonnaise, lemon juice, and dill pickles in a small bowl.
Toast the whole wheat hamburger buns until lightly browned.
Once the fish is done, assemble the sandwich by spreading a tablespoon of tartar sauce on the bottom half of each bun, top with a baked fish fillet, and close with the other half of the bun.
Serve the Low Fat Homemade Filet-O-Fish sandwiches immediately and enjoy!
Nutrition Facts
Calories |
4066 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 241.3 g | 309% | |
| Saturated Fat | 9.0 g | 45% | |
| Polyunsaturated Fat | 8.1 g | ||
| Cholesterol | 220 mg | 73% | |
| Sodium | 10525 mg | 458% | |
| Total Carbohydrate | 295.0 g | 107% | |
| Dietary Fiber | 37.3 g | 133% | |
| Total Sugars | 41.5 g | ||
| Protein | 147.3 g | 295% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 795 mg | 61% | |
| Iron | 19.3 mg | 107% | |
| Potassium | 2554 mg | 54% | |
*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.
