A Healthy Fillet Of Fish

Living in a seaside community can be hard on waist line if one isn't careful.

The fillet of fish sandwich is a menu staple here on Cape Cod. With a battered fillet of fish deep fried to perfection with a smear of tartar sauce on a hot buttered roll, it can be enough to make even the strongest willed crack with desire for this decadent sandwich.

However you can save yourself some extra poundage by creating this easy and low fat version in your own oven! The flavors are nearly identical and by swapping frying for baking you shave off calories and fat by the loads!

This is a great time to try this recipe!

Try the sandwich on a toasted whole grain bun with the low fat tartar sauce recipe and you will be surprising everyone you treat to this wonderful sandwich!

A Healthy Fillet Of Fish Recipe


(Serves 1)

For Fish Fillet:

1 4 0z Cod fillet
1/4 c Plain or seasoned bread crumbs
1/8 c Corn meal
1/4 c 1 % milk

For Tartar sauce:

2 tsp Low fat mayonnaise
2 tsp Sweet relish
1 tsp Lemon juice


1. Preheat your oven to 400. Line a baking sheet with foil or spray with non-stick cooking spray.

2. Mix the cornmeal and breadcrumbs in a shallow dish. Place the milk in a separate small bowl.

3. After washing and drying the fish, dredge the fish in the milk, allowing excess to drip off before dredging in the breadcrumb mixture.

4. Place on the baking sheet and cook for 12 minutes or until fish flakes easily.

5. While fish is cooking combine the low fat mayo, lemon juice, and relish in a small bowl and toast your bun.

6. When fish is done place on warmed roll and smear your roll with the tartar sauce and pile on whatever other topping you might like.

Now that you know how to make this super easy recipe you will equipped with the tools to "Just say no!" to fried fish temptations! As always this recipe is for 1 serving so it is easiest to multiply and serve to your guests! Go forth and Yum on!

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