Crispy Fish Sandwich

This Crispy Fish Sandwich combines tender, flaky fish with a light and crunchy coating, served on a whole-grain bun with fresh toppings. It's a delightful and healthy twist on a classic American favorite, perfect for dinner.

Ingredients

• White fish fillets (cod or haddock) - 250 grams
• Whole wheat sandwich buns - 2
• Panko breadcrumbs - 1 cup
• All-purpose flour - 1/3 cup
• Egg - 1, beaten
• Olive oil - 2 tablespoons
• Lettuce leaves - 2
• Tomato - 1, sliced
• Avocado - 1/2, sliced
• Lemon juice - 1 tablespoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Garlic powder - 1/2 teaspoon

Steps

1. Preheat your oven to 200°C (400°F) and line a baking sheet with parchment paper.
2. In a shallow bowl, mix the flour, garlic powder, salt, and black pepper.
3. In a second bowl, place the beaten egg.
4. In a third bowl, add the panko breadcrumbs.
5. Coat each fish fillet first in the flour mixture, then dip into the egg, and finally coat with panko breadcrumbs, pressing gently to adhere.
6. Place the coated fish on the prepared baking sheet and drizzle with olive oil.
7. Bake in the preheated oven for 15-20 minutes, or until the fish is golden brown and cooked through.
8. While the fish is baking, prepare the sandwich toppings by slicing the tomato and avocado, and washing the lettuce leaves.
9. Once the fish is done, assemble the sandwiches by placing a fish fillet on the bottom half of each bun, followed by lettuce, tomato, and avocado slices.
10. Drizzle with lemon juice, then top with the other half of the bun. Serve immediately.

Nutrition

• Calories: 450
• Protein: 25 g
• Carbs: 50 g
• Fiber: 8 g
• Sugar: 2 g
• Sodium: 450 mg
• Cholesterol: 100 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 14 g
• Water: 0.25 L

Health Benefits

• Rich in omega-3 fatty acids from fish, promoting heart health.
• High in fiber from whole wheat buns and fresh vegetables, aiding digestion.

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