HEALTHY FISH SANDWICHES (WW)
We loved these fish sandwiches served with recipe#179978 with sugar-free jello w/fruit for dessert -- it's probably a 10/11 pt supper but felt like we were eating a great weeknight supper -- without DIET written all over it! The original recipe (from WW.com) suggests flounder for the fish - I used Tilapia with excellent results on whole wheat hamburger buns. The original recipe also adds 1 tsp thyme to the cornmeal mix - I didn't use any - but it may be better with the added thyme.
Provided by ellie_
Categories Lunch/Snacks
Time 20m
Yield 4 serving(s)
Number Of Ingredients 14
Steps:
- In a pie pan (or bowl) combine cornmeal, Parmesan, salt and pepper. Set aside.
- In a second pie pan place egg white.
- Spread fish with mustard.
- Dip fish in egg white and then in cornmeal mixture. Place on a plate.
- Place large skillet over medium heat and spray with Pam and heat oil until hot.
- Add fish to skillet and cook 2-5 minutes per side, depending on thickness of fish.
- I warmed my rolls up before using.
- Place 1 teaspoon tartar sauce or mayo on bottom half of each roll, top with fish and squeeze lemon juice over fish and top with lettuce and 2 tomato slices.
CRISPY FISH SANDWICHES WITH WASABI AND GINGER
Wasabi, ginger, and soy sauce give this otherwise typical fried fish sandwich a bright and spicy flavor.
Provided by Annacia
Categories Lunch/Snacks
Time 25m
Yield 4 serving(s)
Number Of Ingredients 14
Steps:
- In a small bowl, combine the mayonnaise, lime zest, 1 teaspoons of the lime juice, and the wasabi paste. Season to taste with salt, pepper, and more wasabi, if you like.
- In a wide, shallow bowl, lightly beat the eggs and 1 Tbs. of the soy sauce until combined. Put the panko in another wide shallow bowl.
- Pat the fish fillets dry and lightly season with salt. Working with one fillet at a time, dip it in the egg mixture, letting any excess drip off, then coat with the panko, pressing the breadcrumbs onto the fish. Set each breaded fillet on a plate or tray as you finish it.
- In a 10-inch nonstick skillet, heat 1/2 cup of the oil over medium heat until shimmering hot. Fry the fish, flipping once, until well browned and just cooked through, 5 to 8 minutes total. Transfer to paper towels to drain and sprinkle each fillet with a pinch of salt.
- Meanwhile, in a large bowl, stir together the remaining 1 Tbs. lime juice, 1 Tbs. soy sauce, 1 Tbs. oil, the ginger, 1/4 teaspoons salt, and 1/4 teaspoons pepper. Add the lettuce and toss to coat.
- Spread the wasabi mayonnaise on both cut sides of the buns. Put one fish fillet on the bottom of each bun, and then top with the lettuce and the bun top.
UNFRIED FISH SANDWICHES
Low Fat and Diabetic Friendly. Its suggested to use Special K cereal but I wasn't able to list it in the ingredients.
Provided by Lorrie in Montreal
Categories Lunch/Snacks
Time 25m
Yield 4 serving(s)
Number Of Ingredients 13
Steps:
- Preheat oven to 450 degrees F.
- To make the sauce, combine all of the sauce ingredients in a small bowl and stir to mix well.
- Cover the dish and refrigerate until ready to serve.
- Rinse the fish pieces with cool water and pat dry with paper towels.
- Set aside.
- Place the egg substitute in a shallow bowl.
- Place the crumbs and lemon pepper or seasoning in another shallow bowl and stir to mix well.
- Coat a large baking sheet with nonstick cooking spray.
- Dip the fish pieces first in the egg substitute and then in the crumb mixture, turning to coat both sides well.
- Lay the fish pieces on the coated sheet.
- Spray the tops lightly with the cooking spray.
- Bake for about 15 minutes, until the outside is crisp and golden and the fish flakes easily with a fork.
- To serve, place one fish fillet in each bun.
- Top with some of the sauce, lettuce, and tomato and serve immediately.
Nutrition Facts : Calories 132.9, Fat 2.1, SaturatedFat 0.4, Cholesterol 50.6, Sodium 231, Carbohydrate 3.8, Fiber 0.9, Sugar 2, Protein 23.6
FISH SANDWICHES
This sandwich is a great way to use leftover fish. Any firm white fish such as tilapia, grouper, or snapper works well. The recipe calls for "cooked" white fish, it doesn't matter really how it is cooked (poached, baked, or steamed).
Provided by SkinnyMinnie
Categories Lunch/Snacks
Time 15m
Yield 4 serving(s)
Number Of Ingredients 16
Steps:
- MAKE THE MAYONNAISE:.
- For the basil: Process all of the ingredients in a food processor or blender until smooth, scrape down sides as needed.
- Place in a jar/bowl, cover and refrigerate until ready to use, or up to 1 week.
- Garlic-chili: Stir together all of the ingredients.
- Place in a jar/bowl, cover and refrigerate until ready to use or up to 1 week.
- SANDWICHES:.
- Flake the fish in a medium bowl.
- Add 1/4 tsp lemon zest, 1/4 cup lemon juice, 2 Tbs olive oil, 1/4 tsp salt and 1/4 tsp pepper, tossing gently to coat.
- Spread your choice of mayonnaise evenly on cut sides of the rolls.
- Place lettuce and fish on bottom halves of rolls.
- Top with onions and cover with roll tops.
Nutrition Facts : Calories 845.9, Fat 50.8, SaturatedFat 7.6, Cholesterol 182.9, Sodium 1379.3, Carbohydrate 51.7, Fiber 2.5, Sugar 9, Protein 46.8
MEATLOAF SANDWICHES (WW)
Only 7 pts/ each! I love meatloaf sandwich but they tend to be very points heavy -- so this is an alternative and with only 7 pts/each -- very do-able! Combined with a tossed salad -- this will be dinner or lunch with points to spare! Recipe source: Weight Watchers Magazine (September 2010)
Provided by ellie_
Categories Lunch/Snacks
Time 1h45m
Yield 6 serving(s)
Number Of Ingredients 19
Steps:
- Preheat oven to 350 degrees F.
- Line a 9 x 13 inch baking pan with foil.
- In a skilled over medium heat, heat the oil and then add onion, and cook stirring occasionally until softened (5 minutes). Stir in vegetables (zucchini - celery) until softened (5 minutes). Stir in mushrooms and garlic and cook for another 3-5 minutes. Remove from heat and vegetables cool for about 15 minutes.
- Meanwhile combine the next 7 ingredients (chicken - Italian seasoning) in a bowl. Fold cooled vegetables into chicken mixture and then place mixture into baking pan.
- Bake for 1 hour or until browned. Let stand in pan for 10 minutes. Unmold and allow to cool.
- Slice meat loaf into 6 slices.
- To make sandwiches: spread 1/2 T catsup on each side of bread. Layer bread with lettuce, 1 slice meat loaf, topping with lettuce and bread. Repeat to make six sandwiches. Cut sandwiches in half and garnish with cheery tomato if desired.
Nutrition Facts : Calories 424, Fat 8.4, SaturatedFat 1.8, Cholesterol 66.3, Sodium 1069.2, Carbohydrate 57.4, Fiber 8.5, Sugar 15.3, Protein 32.9
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