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.comBest & Worst Fast Food Fish Sandwiches, Ranked By …menshealth.com61+ Best Healthy Fish Recipes for Weight Loss - Eat This …eatthis.com24 Low-Calorie Sandwiches to Make for Lunch - Taste Of …tasteofhome.comRecommended to you based on what's popular • Feedback
Reduced-Fat Baked Cod
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WebApr 18, 2024 · Place on the prepared rack. Coat the top and sides of the fish with cooking spray. Bake the fish until golden brown and an instant-read …
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WebJan 29, 2024 · Preheat the oven to 400F. Season the cod filets with salt, pepper, and Italian seasoning, then dredge into the flour to evenly coat. Preheat 1 tablespoon of oil in an oven-safe skillet and sear half of the …
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WebAug 14, 2023 · Pat the cod fillets dry with paper towels. In a large bowl combine the flour, garlic powder, onion powder, parsley, paprika, salt, and pepper. Add the whisked egg and beer and combine with a whisk until …
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WebJun 11, 2020 · Instructions. Preheat oven to 400°F. In a small bowl, crush crackers and add spices. Mix well and add butter, mixing it in well. I usually crumble the crackers into the butter with my fingertips until well …
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WebJun 17, 2022 · Step 2: Blacken the cod. Melt the butter in a large cast-iron skillet over high heat, and add the seasoned fish. Let it cook undisturbed until the bottom is blackened; It should take 1 to 3 minutes, but cook time …
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WebJan 11, 2022 · Artichoke Cod with Sun-Dried Tomatoes. There’s no marinating time needed for this quick dinner. Just combine artichoke hearts, sun-dried tomatoes, garlic, green onions and olive oil, then spoon the …
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WebPlanShop. Add RecipesClear Meal PlanPrintTaste PreferencesMake Yummly Better. This baked cod is super low in calories, but high in protein and flavor! The recipe is a Yummly original created by Sara Mellas.
WebDec 21, 2021 · This easy mahi-mahi recipe comes together in 30 minutes or less. After searing the fish for a few minutes per side, make a super simple lemon butter sauce with …
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WebNov 3, 2020 · Mitch Mandel and Thomas MacDonald. Per 1 sandwich: 300 calories, 14 g fat (4 g saturated fat), 1,120 mg sodium. This recipe requires very little time at all: just …
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WebSep 27, 2019 · Grilled Fish Sandwiches. I season these fish fillets with lime juice and lemon pepper before grilling them. A simple honey mustard-mayonnaise sauce puts the …
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WebOct 1, 2022 · Directions. Sauté mushrooms with butter in a skillet until beginning to crisp, about 5–6 minutes on each side. Layer mushrooms and low-fat cheddar between two …
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