Low Sodium Homemade Filet-O-Fish
Savor the classic comfort of a fast-food favorite with a healthy twist in this **Low Sodium Homemade Filet-O-Fish** recipe! Perfectly crispy, golden cod fillets are oven-baked with a flavorful panko breadcrumb coating enhanced by garlic and onion powder, eliminating the need for deep frying. A creamy, zesty homemade tartar sauce made with dill relish, fresh dill, and tangy lemon juice adds irresistible flavor without the excess sodium. Layered atop whole wheat hamburger buns with crisp lettuce and low-sodium pickles, this healthier take on the Filet-O-Fish is delightfully satisfying and easy to prepare in under 40 minutes. Ideal for those following a low-sodium diet, this dish is a guilt-free indulgence that doesn’t compromise on taste or texture.
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Recipe Information
Ingredients
- 4 4-ounce pieces Cod fillets
- 1 cup Panko breadcrumbs
- 2 tablespoons Unsalted butter
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Black pepper
- 4 pieces Whole wheat hamburger buns
- 8 slices Low-sodium dill pickle slices
- 4 pieces Lettuce leaves
- 1 as needed Non-stick cooking spray
- 0.5 cup Mayonnaise
- 1 tablespoon Lemon juice
- 2 tablespoons Dill relish
- 1 tablespoon Capers, rinsed and chopped
- 1 teaspoon Fresh dill, chopped
Instructions
Preheat the oven to 425°F (220°C). Lightly spray a baking sheet with non-stick cooking spray.
In a medium saucepan, melt the unsalted butter over medium heat. Add the panko breadcrumbs, garlic powder, and onion powder. Stir continuously until the breadcrumbs are golden brown.
Arrange the breadcrumb mixture on a plate. Season both sides of the cod fillets with black pepper.
Press each cod fillet into the breadcrumb mixture, ensuring each side is fully coated.
Place the breaded fish fillets on the prepared baking sheet and bake in the preheated oven for 12-15 minutes, or until the fish is cooked through and flakes easily with a fork.
While the fish is baking, prepare the tartar sauce. In a small bowl, mix together the mayonnaise, lemon juice, dill relish, chopped capers, and fresh dill until well combined. Set aside.
To assemble the sandwiches, spread about two tablespoons of homemade tartar sauce on the bottom of each hamburger bun.
Place a lettuce leaf on top of the sauce, then add a baked fish fillet.
Top each fillet with two slices of low-sodium dill pickle and place the top bun over the sandwich.
Serve immediately and enjoy your low sodium homemade filet-o-fish!
Nutrition Facts
Calories |
2526 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 125.6 g | 161% | |
| Saturated Fat | 24.6 g | 123% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 472 mg | 157% | |
| Sodium | 2740 mg | 119% | |
| Total Carbohydrate | 188.9 g | 69% | |
| Dietary Fiber | 20.9 g | 75% | |
| Total Sugars | 21.9 g | ||
| Protein | 159.8 g | 320% | |
| Vitamin D | 6.8 mcg | 34% | |
| Calcium | 589 mg | 45% | |
| Iron | 14.4 mg | 80% | |
| Potassium | 3440 mg | 73% | |
*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.
