DirectionsStep1Slice the fish into 2 filets.Step2Combine egg whites, water, and lemon juice in a medium bowl. Whisk well and set aside.Step3In a second bowl combine the Panko crumbs, Old Bay seasoning, garlic, parsley and lemon zest. Mix and set aside.Step4Pat fish dry with paper towels, then dip the fish into the egg mixture, and then into bread crumbs.Step5Cook in the oven or air fryer according to the directions below.Step6Preheat the oven to 450 degrees and line a baking sheer with parchment paper.Step7Spray the top of the fish with oil and bake for 13-14 minutes, until the crumbs are golden and the fish is cooked through.Step8Preheat the air fryer to 370 degrees.Step9Add 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.Step10Slice 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.Step11Top 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.Step12Serve hotIngredientsIngredients¼ poundFirm White Fish (I used cod)1 Egg White1 teaspoonWater1 tablespoonLemon Juice¼ cupPanko Breadcrumbs (or gluten free panko)½ teaspoonsOld Bay Seasoning¼ teaspoonGarlic Powder½ teaspoonParsley½ Lemon (Zest of)0.12 teaspoonPepperadd Olive Oil Spray2 Low Calorie Buns (or regular buns see tips above)4 Romaine Lettuce Leaves1 Medium Tomato (sliced)¼ cupLow Calorie Tartar SauceSee moreNutritionalNutritional264 Calories1.9 gTotal Fat40 mgCholesterol35 gCarbohydrate341 mgSodium18 gProteinFrom loseweightbyeating.comRecipeDirectionsIngredientsNutritionalExplore further7 Unhealthy Fast-Food Fish Sandwiches, According to …eatthis.comHealthier Fried Fish Sandwich {30 Minutes} foodiecrush.comfoodiecrush.comLow-Calorie Fish & Seafood Recipes - EatingWelleatingwell.com14 Healthy Sandwich Recipes for Weight Lossthediabetescouncil.com24 Low-Calorie Sandwiches to Make for Lunch - Taste Of …tasteofhome.comRecommended to you based on what's popular • Feedback
Healthy Fish Sandwich
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