Low Calorie Fish Sandwich
These Low Calorie Fish Sandwiches are easy and fun to make! They are just 264 calories each (thanks to my low calorie buns) and can be made in the air fryer or the oven. If you have leftovers of my Low Calorie Fish Sticks, you can use them in this recipe. Each sandwich will need 2 fish sticks.Special Tip: If you don't want to make your own buns, get store-bought and then hollow out the centers to cut 1/3 of the calories and carbs.
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
Serving: 1sandwichCalories: 264kcalCarbohydrates: 34.8gProtein: 18.5gFat: 1.9gSaturated Fat: 0.7gCholesterol: 40mgSodium: 341mgPotassium: 272mgFiber: 1.9gSugar: 3.1gCalcium: 49mgIron: 2mg
Tried this recipe?Let us know how it was!