Fish

Pan-Fried Fish Sandwich is for Sandwich.

Pan-Fried Fish Sandwich takes 15 minutes to prepare.

Pan-Fried Fish Sandwich takes 6 minutes to cook.

Pan-Fried Fish Sandwich makes 4 servings.

The ingredients for Pan-Fried Fish Sandwich are:

1/4 cup(s) yellow cornmeal
2 Tbsp grated Parmesan cheese
1 Tbsp fresh thyme, fresh, finely minced (or 1 tsp dried thyme)
1/2 tsp table salt, or to taste
1/2 tsp black pepper, freshly ground, or to taste
1 pound(s) uncooked flounder fillet(s), four 4 oz pieces, washed and patted dry
1 Tbsp Dijon mustard
1 large egg white(s), whipped until stiff
1 spray(s) olive oil cooking spray
1 Tbsp olive oil
4 item(s) light hamburger roll(s) or bun(s)

Here is how you make Pan-Fried Fish Sandwich:

In a medium bowl, combine cornmeal, Parmesan cheese, thyme, salt and pepper; set aside. Set fish on a plate and spread both sides with mustard. Next, dip fish into egg whites, turning to coat both sides. Lastly, dip fish into cornmeal-mixture, turning to coat both sides.Coat a large oven-proof skillet with cooking spray and set over medium to medium-high heat; heat oil until shimmering. Add fish to skillet and cook for 2 to 3 minutes on one side; flip fish and cook until done on other side, about 2 to 3 minutes more.Spread 1 teaspoon of tartar sauce on bottom half of each roll; top with a fish fillet and squeeze some lemon juice over top. Place a piece of lettuce and 2 pieces of tomato on fillet; top with roll. Yields 1 sandwich per serving.Serving Size: makes 4 servingsNumber of Servings: 4Recipe submitted by SparkPeople user MSLEO88.

The nutritional information for Pan-Fried Fish Sandwich is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 285.7

• Total Fat: 7.2 g
• Cholesterol: 57.0 mg
• Sodium: 514.4 mg
• Total Carbs: 29.8 g
• Dietary Fiber: 1.1 g
• Protein: 27.0 g

The dietary needs meet for Pan-Fried Fish Sandwich is Low Fat