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.
Ingredients You’ll Need
- 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)
Low Calorie Fish Sandwich
Healthy Fish Sandwich Meal Prep and Storage
Meal Prep: You can meal prep this healthy recipe easily. Simply assemble, wrap in parchment paper and add to a plastic bag or container.
Storage: Will hold for 2 days in the fridge (may get soggy, so 1 day is ideal), does not do well in the freezer.
Low Calorie Fish Sandwich Recipe
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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
About the Author
Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers.
After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.
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