Ww 6 Point Fried Fish Sandwich
Bite into guilt-free indulgence with this WW 6 Point Fried Fish Sandwich, a perfectly crispy and flavorful take on a classic. Made with tender white fish fillets like cod, haddock, or tilapia, these sandwiches are coated in a seasoned whole-wheat panko crust and pan-fried to golden perfection using cooking spray for a healthier twist. Served on light hamburger buns, each sandwich is layered with creamy light mayonnaise, fresh lettuce, and juicy tomato for a satisfying and balanced bite. With just 6 WW points per serving, this quick and easy recipe is perfect for weeknight dinners or lunches, offering a delicious way to enjoy fried fish without the extra calories. Indulge in this lightened-up comfort food that’s simple to prepare and packed with flavor!
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Recipe Information
Ingredients
- 2 pieces (4 oz each) White fish fillets (cod, haddock, or tilapia)
- 2 tablespoons All-purpose flour
- 2 large Egg whites
- 1 cup Panko breadcrumbs (whole wheat if possible)
- 1 teaspoon Paprika
- 1 teaspoon Garlic powder
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- Cooking spray
- 2 Light hamburger buns
- 2 teaspoons Light mayonnaise
- 2 Lettuce leaves
- 2 Tomato slices
Instructions
Preheat your oven to 375°F (190°C) if using an oven to keep the cooked fish warm or for toasting the buns.
Pat the fish fillets dry with a paper towel. Cut them if needed to fit into the hamburger buns.
Set up a breading station with three shallow bowls: one with the flour, one with the egg whites (whisked lightly), and one with the panko breadcrumbs mixed with paprika, garlic powder, salt, and black pepper.
Coat each fish fillet in flour, shaking off any excess. Next, dip it in the egg whites, and finally dredge it in the seasoned panko breadcrumbs, pressing gently to ensure the coating sticks evenly.
Heat a large nonstick skillet over medium heat and generously spray it with cooking spray.
Place the breaded fish fillets in the skillet and cook for 3-4 minutes per side, or until the coating is golden brown and crispy and the fish flakes easily with a fork.
Optional: Place the cooked fillets in the preheated oven to keep warm while assembling the sandwiches.
Lightly toast the hamburger buns either in the oven or on a dry skillet over medium heat.
Spread 1 teaspoon of light mayonnaise on the bottom half of each bun.
Add a piece of cooked fish fillet on top of the mayonnaise.
Top the fish with a lettuce leaf and a slice of tomato.
Cover the sandwich with the top half of the toasted bun and serve immediately.
Nutrition Facts
Calories |
475 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.2 g | 8% | |
| Saturated Fat | 0.4 g | 2% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 57 mg | 19% | |
| Sodium | 1234 mg | 54% | |
| Total Carbohydrate | 68.8 g | 25% | |
| Dietary Fiber | 8.2 g | 29% | |
| Total Sugars | 7.8 g | ||
| Protein | 38.7 g | 77% | |
| Vitamin D | 5.7 mcg | 28% | |
| Calcium | 130 mg | 10% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 921 mg | 20% | |
*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.
