Fish

Crunchy Cod Sandwich with Tarter Sauce is for Lunch.

Crunchy Cod Sandwich with Tarter Sauce takes several minutes to prepare.

Crunchy Cod Sandwich with Tarter Sauce takes several minutes to cook.

Crunchy Cod Sandwich with Tarter Sauce makes 4 servings.

The ingredients for Crunchy Cod Sandwich with Tarter Sauce are:

Tartar Sauce:
1/4 cup reduced-fat mayonnaise
4 slices sweet pickles, about 1 Tbs., drained and finely chopped
1 shallot, finely chopped
1 Tbs. capers, drained, rinsed, and chopped
1 Tbs. lemon juice

For Fish:
2 egg whites slightly beaten
1 cup panko or whole wheat bread crumbs
2 Tbs. Lemon-Pepper rub
1 pound cod fillets, cut into four equal portions.

Here is how you make Crunchy Cod Sandwich with Tarter Sauce:

1. Preheat oven to 400 degrees. Grease a baking sheet with nonstick cooking spray.2. Make the Tarter Sauce. I mixing bowl, combine ingredients and lemon juice. Cover and chill in fridge.3. Set out two pie plates. Put egg whites in one, panko in the other. Dip fish in egg, then coat with panko evenly.4. Place breaded fish on the baking sheet and bake for 20 minutes.5. Assemble sandwich, spread one Tbs. tatar sauce per sandwich, top with tomato, lettuce and fish.Serving Size: 1 sandwich per servingNumber of Servings: 4Recipe submitted by SparkPeople user NANCYINKANSAS.

The nutritional information for Crunchy Cod Sandwich with Tarter Sauce is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 284.5

• Total Fat: 8.0 g
• Cholesterol: 62.4 mg
• Sodium: 332.7 mg
• Total Carbs: 20.8 g
• Dietary Fiber: 0.1 g
• Protein: 29.2 g