Crispy Tilapia Sandwiches |
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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 4 |
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Made with a whole wheat hoagie bun and lots of fresh veggie toppings, this sandwich is an easy way to obtain one of your two weekly fish servings. Ingredients:
2 tablespoons light sour cream |
2 tablespoons creamy mustard blend (such as dijonnaise) |
15 fat-free saltine crackers |
2 tablespoons all-purpose flour |
4 (5-ounce) tilapia fillets |
1/8 teaspoon salt |
1/8 teaspoon freshly ground black pepper |
1/4 cup egg substitute |
2 tablespoons canola oil |
4 (3-ounce) whole wheat hoagie rolls, toasted |
8 (1/4-inch-thick) slices tomato |
12 thin slices red onion |
4 romaine leaves |
Directions:
1. Combine sour cream and Dijonnaise in a small bowl.
2. Place crackers in a food processor; process until fine crumbs measure 1 cup. Place crumbs in a shallow dish. Place flour in another shallow dish. Sprinkle fish with salt and pepper. Dredge 1 fillet in flour. Dip in egg substitute; dredge in crumbs. Repeat procedure with remaining 3 fish fillets, flour, egg substitute, and crumbs.
3. Heat oil in a large nonstick skillet over medium-high heat. Add fish to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
4. Spread 1 1/2 teaspoons sour cream mixture on each half of 4 rolls; place 1 fish fillet on bottom half of each roll. Top each serving with 2 tomato slices, 3 onion slices, 1 romaine leaf, and top half of roll.
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