This Low Calorie Fish Sandwich recipe is just 264 calories and is packed with 18.5g of protein.
I did use my low calorie burger buns recipe to cut lots of calories from this recipe. But I also supplied calorie and carb cutting tricks to use on store-bought buns too.
These healthy fish sandwiches are quick and can be made in the air fryer or the oven. Directions for both have been included.
Low Calorie Fish Sandwich
What You’ll Find in this Article:
Shopping List for Healthy Fish Sandwiches
I like to cut the fish to fit the sandwich, but can also use leftovers of my Low Calorie Fish Sticks to make this recipe. You’ll want 2 fish sticks for one sandwich.
And if you prefer to purchase burger buns, make sure to see the tips in the recipe card below. I’ll show you how to cut calories and carbs from store-bought burger buns.
Shopping List for Healthy Fish Sandwiches:
- Firm white fish (I used cod)
- Egg white
- Lemon
- Panko breadcrumbs
- Old Bay seasoning
- Garlic powder
- Parsley
- Pepper
- Olive Oil Spray
- Low Calorie Buns (or regular buns- see tips below in recipe card)
- Romaine lettuce
- Medium tomato
- Low Calorie Tartar Sauce (or Mango Salsa for dairy free)
How to Make a Healthy Fish Sandwich
In the recipe card below you’ll find 2 ways to make the fish. In the air fryer or the oven.
But there is a third way. You can make my Low Calorie Fish Sticks and use the leftovers in this recipe. This is a great way to “meal prep” this recipe.
How to Make Healthy Fish Sandwiches:
- Slice the buns in half and toast (if desired). You can heat a dry skillet over medium heat and place the buns cut side down to toast. Or use a toaster oven.
- Top the bottom halves of the buns with lettuce, tomato slices, one cooked piece of fish (see air-fry or oven-bakes directions below in recipe card), tartar sauce or mango salsa, and then the top halved of the bun.
- Serve hot.
Low Calorie Fish Sandwich Recipe
These low calorie fish sandwiches are packed with flavor and so easy to make. I included a low calorie tartar sauce, and a mango salsa. Giving you two yummy toppings, with a dairy free option.
More Low Calorie Fish Recipes:
Low Calorie Fish Sandwich
Ingredients
- ¼ pound firm white fish I used cod
- 1 egg white
- 1 teaspoon water
- 1 tablespoon lemon juice
- ¼ cup panko breadcrumbs or gluten free panko
- ½ teaspoons Old Bay seasoning
- ¼ teaspoon garlic powder
- ½ teaspoon parsley
- Zest of 1/2 lemon
- ⅛ teaspoon pepper
- Olive Oil Spray
- 2 Low Calorie Buns or regular buns see tips above
- 4 romaine lettuce leaves
- 1 medium tomato sliced
- ¼ cup Low Calorie Tartar Sauce (or Mango Salsa for dairy free)
Instructions
How to Make the Fish:
- Slice the fish into 2 filets.
- Combine egg whites, water, and lemon juice in a medium bowl. Whisk well and set aside.
- In a second bowl combine the Panko crumbs, Old Bay seasoning, garlic, parsley and lemon zest. Mix and set aside.
- Pat fish dry with paper towels, then dip the fish into the egg mixture, and then into bread crumbs.
- Cook in the oven or air fryer according to the directions below.
Oven Directions:
- Preheat the oven to 450 degrees and line a baking sheer with parchment paper.
- Spray the top of the fish with oil and bake for 13-14 minutes, until the crumbs are golden and the fish is cooked through.
Air Fryer Directions:
- Preheat the air fryer to 370 degrees.
- Add the fish to the air fryer basket in a single layer. Spray with olive oil and air fry until the crumbs are golden and the fish is cooked through, 6 minutes each side.
How to Assemble the Fish Sandwiches:
- Slice the buns in half and toast (if desired). You can heat a dry skillet over medium heat and place the buns cut side down to toast. Or use a toaster oven.
- Top the bottom halves of the buns with lettuce, tomato slices, one cooked piece of fish, tartar sauce, and then the top halved of the bun.
- Serve hot.
Nutrition
Nutrition and Calories in Crispy Chicken Sandwiches
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