Unfried Fish Sandwiches

Dive into a guilt-free indulgence with these Unfried Fish Sandwiches, a crispy, flavorful alternative to the classic fried favorite. Featuring flaky white fish fillets coated in a golden crust of panko breadcrumbs, Parmesan cheese, and aromatic seasonings, this oven-baked recipe delivers all the crunch without the greasiness. Topped with a refreshing homemade Greek yogurt-dill sauce, crisp romaine lettuce, and juicy tomato slices, and nestled between whole-grain buns, these sandwiches are as wholesome as they are delicious. Ready in just 35 minutes, this healthier take on a comfort food classic is perfect for weeknight meals or casual gatherings. Say goodbye to deep frying and hello to flavorful, lighter fish sandwiches packed with texture and taste!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces Fresh white fish fillets (e.g., cod or tilapia)
• 1 cup Panko breadcrumbs
• 0.25 cup Parmesan cheese, grated
• 1 teaspoon Paprika
• 1 teaspoon Garlic powder
• 1 teaspoon Dried parsley
• 0.5 teaspoon Salt
• 0.25 teaspoon Ground black pepper
• 2 Eggs
• 0.5 cup All-purpose flour
• 0 Nonstick cooking spray
• 4 Whole grain sandwich buns
• 4 Romaine lettuce leaves
• 1 large Tomato, sliced
• 0.25 cup Plain Greek yogurt
• 1 tablespoon Lemon juice
• 1 teaspoon Dill, chopped
• 1 teaspoon Hot sauce (optional)

Directions

Step 1

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

Step 2

In a shallow dish, combine the panko breadcrumbs, Parmesan cheese, paprika, garlic powder, parsley, salt, and pepper.

Step 3

In a second shallow dish, lightly beat the eggs.

Step 4

In a third shallow dish, place the all-purpose flour.

Step 5

Pat the fish fillets dry with a paper towel. Dredge each fillet first in the flour, shaking off any excess, then dip into the egg, and finally coat with the breadcrumb mixture. Press gently to ensure the breadcrumbs stick.

Step 6

Place the breaded fish fillets on the prepared baking sheet. Spray the tops lightly with nonstick cooking spray.

Step 7

Bake in the preheated oven for 18-20 minutes, flipping halfway through, until the fish is cooked through and the coating is golden brown and crispy.

Step 8

While the fish is baking, prepare the sauce by mixing the Greek yogurt, lemon juice, dill, and optional hot sauce in a small bowl. Set aside.

Step 9

To assemble the sandwiches, toast the sandwich buns lightly if desired. Spread the yogurt sauce on the bottom half of each bun.

Step 10

Add a romaine lettuce leaf, a slice or two of tomato, and a baked fish fillet to each bun. Top with the other half of the bun.

Step 11

Serve immediately and enjoy your healthier unfried fish sandwich!

Nutrition Facts

Serving size	1177.5 grams (1177.5g)

Amount per serving	% Daily Value*
Calories	1680

Total Fat 33.20g	43%
Saturated Fat 10.50g	53%
Polyunsaturated Fat 0.00g
Cholesterol 598mg	199%
Sodium 3261mg	142%
Total Carbohydrate 214.70g	78%
Dietary Fiber 22.10g	79%
Total Sugars 24.60g
Protein 136.10g	272%

Vitamin D 882IU	4410%
Calcium 654mg	50%
Iron 16mg	88%
Potassium 2539mg	54%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 17.6%

Protein: 32.0%

Carbs: 50.5%