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Low-Fat Oven-Fried Haddock Sandwich Recipe

 

Ingredients

Servings: 4

 

Haddock:

1/3 cup fat-free evaporated milk

1 tsp grated lemon zest

2 tbsp fresh lemon juice

1 tbsp prepared white horseradish

1/3 cup finely crushed reduced-sodium five-grain crisp bread or whole-wheat crackers

1/4 cup yellow cornmeal

1/4 tsp crushed red pepper flakes

Vegetable oil spray

1 pound haddock or other mild fish fillets, such as cod or flounder

 

Tartar Sauce:

2 tbsp fat-free or light mayonnaise dressing

1 tsp minced red onion

1 tsp minced fresh Italian parsley

1 tsp minced sweet pickle

 

Sandwiches:

4 whole-wheat sandwich rolls or buns

4 medium-large lettuce leaves, any variety

8 slices tomato

 

Nutrition Facts

 

Exchanges/Choices:

2 1/2 Starch

3 Lean Meat

 

Calories 296

    Calories from Fat 35

Fat 4g

    Saturated Fat 0.8g

Cholesterol 65mg

Sodium 393mg

Carbohydrate 37g

    Dietary Fiber 4g

    Sugar 7g

Protein 29g

Cooking Methods

  1. Preheat the oven to 450 degrees.
  2. In a shallow glass bowl or pie pan, stir together the evaporated milk, lemon zest, lemon juice and horseradish.
  3. In another shallow bowl, stir together the cracker crumbs, cornmeal and red pepper flakes. Place the bowls side by side
  4. Lightly spray a baking pan or baking sheet with vegetable oil spray. Set beside the cracker crumb mixture.
  5. Rinse the fish and pat dry with paper towels. Dip the fish into the milk mixture, turning to coat. Roll the fish in the cracker crumb mixture, shaking off any excess. Place the fish in the baking pan. Lightly spray the top of the fish with vegetable oil spray.
  6. Bake for 12-4 minutes, o until the fish flakes easily when tested with a fork.
  7. Meanwhile, in a small bowl, stir together the tartar sauce ingredients.
  8. To assemble, spread 1 tsp tartar sauce on the op piece of each roll. Place the fish, lettuce, and 2 tomato slices on the bottom piece of each roll. Put the top on each sandwich.

Fun Facts / Cooking Tips

Round up this delicious yet healthy fish sandwiches with baked sweet-potato fries and coleslaw. You can pop the potatoes in the oven at the same time as the haddock.

 

 

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