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

Nick Fauchald
June 2010

Gallery

© Kana Okada

Recipe Summary

total:
40 mins
Yield:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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.

Notes

One serving 443 cal, 33 gm carb, 21 gm fat, 4.4 gm sat fat, 35 gm protein, 3 gm fiber.