The Good News Grilling the fish and making a sauce with fat-free fromage blanc (a fresh, spoonable cheese) keeps the calorie count down in this variation on the classic fried fish-shack sandwich. While any white fish will work well here, catfish is a sustainable choice and a great source of vitamin B12.
More Healthy Fish Recipes
1 tablespoon canola oil, plus more for brushing
1 cup panko (Japanese bread crumbs)
1 teaspoon Old Bay seasoning
1/4 cup fromage blanc (see Note)
1 tablespoon Dijon mustard
1 tablespoon freshly squeezed lemon juice
1/2 teaspoon Tabasco sauce
3 tablespoons chopped cornichons
1 tablespoon finely chopped flat-leaf parsley
2 teaspoons finely chopped tarragon
Salt and freshly ground black pepper
4 kaiser or whole wheat sesame-seed rolls, split
Four 6-ounce skinless catfish fillets
Lettuce and sliced tomatoes, for serving
How to Make It
In a small skillet, heat the canola oil. Add the panko crumbs and cook over moderately low heat, stirring, until they're golden, 5 minutes. Stir in the Old Bay and transfer the toasted crumbs to a plate.
In a small bowl, whisk the fromage blanc with the mustard, lemon juice, Tabasco, cornichons, parsley and tarragon and season the remoulade with salt and pepper.
Light a grill or preheat a grill pan. Oil the grates. Grill the rolls cut side down until lightly toasted. Transfer the rolls to plates and spread with the remoulade.
Brush the fish with canola oil and season with salt and pepper. Grill over moderate heat, turning once, until the fish is cooked through, about 8 minutes. Transfer the fish to a plate. Press each fillet into the panko and transfer to a toasted roll. Top with lettuce and tomato, close the sandwiches and serve.
One serving 443 cal, 33 gm carb, 21 gm fat, 4.4 gm sat fat, 35 gm protein, 3 gm fiber.
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