Healthy Fish Sandwiches (Ww) Recipe

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Ingredients:

Serving

1/4 cup cornmeal (we used yellow )
2 tbsp parmesan cheese
1/2 tsp salt
1/2 tsp pepper
1 lb fish fillet ( see note above , i used tilapia)
1 tbsp dijon mustard
1 egg white , whipped until stiff
cooking spray (pam )
1 tbsp olive oil
4 tsp tartar sauce ( i used light mayo)
4 light hamburger buns
1 lemon, cut into wedges
lettuce
1 tomato , cut into 8 slices (optional)

Directions:

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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	637.47 Kcal (2669 kJ)
Calories from fat	272.51 Kcal
		% Daily Value*
Total Fat	30.28g	47%
Cholesterol	8.86mg	3%
Sodium	1317.2mg	55%
Potassium	774.86mg	16%
Total Carbs	54.75g	18%
Sugars	9.3g	37%
Dietary Fiber	8.83g	35%
Protein	36.72g	73%
Vitamin C	3.4mg	6%
Iron	3.7mg	20%
Calcium	192mg	19%

Amount Per 100 g
Calories	261.87 Kcal (1096 kJ)
Calories from fat	111.95 Kcal
		% Daily Value*
Total Fat	12.44g	47%
Cholesterol	3.64mg	3%
Sodium	541.09mg	55%
Potassium	318.31mg	16%
Total Carbs	22.49g	18%
Sugars	3.82g	37%
Dietary Fiber	3.63g	35%
Protein	15.08g	73%
Vitamin C	1.4mg	6%
Iron	1.5mg	20%
Calcium	78.9mg	19%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

14.5

Points
16

PointsPlus

Good Points

saturated fat free,
low cholesterol,
good source of fiber

Bad Points

High in Sodium

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