Crispy Healthy Tilapia Sandwiches
These Crispy Healthy Tilapia Sandwiches are a delightful way to enjoy a guilt-free meal that feels indulgent. Coasted in a flavorful blend of yellow cornmeal and Parmesan, the tilapia turns wonderfully crispy while remaining moist inside. Layered with a tangy Dijon mustard and a light tartar sauce, each sandwich bursts with flavor. Paired with fresh, crunchy lettuce and juicy tomato slices on whole wheat buns, this dish is satisfying without compromising your health goals. It's a perfect weeknight dinner that can be served with sides like a fresh salad or steamed veggies, resulting in a complete meal that feels anything but 'diet'. Whether you're enjoying it with family or hosting a casual get-together, these sandwiches are sure to impress!
4
Servings
N/A
Calories
14
Ingredients
Ingredients
cornmeal
1/4 cup (yellow cornmeal)
parmesan cheese
2 tablespoons (grated)
salt
1/2 teaspoon
pepper
1/2 teaspoon
fish fillet
1 lb (tilapia or flounder as preferred)
Dijon mustard
1 tablespoon
egg white
1 (whipped until stiff)
cooking spray
as needed (Pam or similar product)
olive oil
1 tablespoon
tartar sauce
4 teaspoons (or light mayo)
hamburger buns
4 (light or whole wheat)
lemon
1 (cut into wedges)
lettuce
as needed (for topping)
tomatoes
1 (cut into 8 slices (optional))
Instructions
1
Preheat a large skillet over medium heat. Spray it lightly with cooking spray.
2
In a shallow dish or pie pan, combine cornmeal, Parmesan cheese, salt, and pepper. Mix well and set aside.
3
In a separate shallow dish, whip the egg white until stiff peaks form, then set aside.
4
Spread Dijon mustard evenly over both sides of each fish fillet.
5
Dip each fillet into the egg white, allowing any excess to drip off, then coat with the cornmeal mixture, pressing gently to adhere.
6
Once the skillet is hot, add olive oil and swirl to coat the pan. Carefully place the fish in the skillet, ensuring not to crowd the pan. Cook for 2-5 minutes on each side, or until golden brown and cooked through, depending on the thickness of the fillets.
7
While the fish cooks, warm the whole wheat hamburger buns in a toaster or in the oven.
8
Once cooked, remove the fish from the skillet and let it rest briefly. Assemble the sandwiches by spreading 1 teaspoon of tartar sauce (or light mayo) on the bottom half of each bun.
9
Top each sandwich with a piece of crispy fish, a squeeze of fresh lemon juice, lettuce, and tomato slices if desired. Finish with the top bun and serve immediately for a deliciously healthy meal.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the main protein in these Crispy Healthy Tilapia Sandwiches?
The primary protein used is tilapia fillets, though flounder is also recommended as a suitable alternative.
How do you achieve a crispy texture on the fish?
The crispiness is achieved by coating the fish in a mixture of yellow cornmeal and grated Parmesan cheese, which is then pan-fried until golden.
What is the benefit of whipping the egg white to stiff peaks?
Whipping the egg white creates a light, airy base that helps the cornmeal and Parmesan coating adhere better to the fish while keeping it moist inside.
How many servings does this recipe provide?
This recipe is designed to yield 4 servings.
What ingredients are used for the fish coating?
The coating consists of 1/4 cup yellow cornmeal, 2 tablespoons of grated Parmesan cheese, 1/2 teaspoon salt, and 1/2 teaspoon pepper.
Why is Dijon mustard used in this recipe?
Dijon mustard is spread on the fish fillets to provide a tangy flavor and to help the coating process.
How long should the fish cook in the skillet?
The fish should be cooked for 2 to 5 minutes on each side, depending on the thickness of the fillets.
What type of buns are recommended for these sandwiches?
Light or whole wheat hamburger buns are recommended to maintain the healthy profile of the meal.
Can I use a substitute for tartar sauce?
Yes, if you do not have tartar sauce, you can use light mayonnaise as a substitute.
How should the buns be prepared before assembly?
The whole wheat buns should be warmed in a toaster or oven while the fish is cooking.
What toppings are recommended for the sandwich?
Fresh lettuce and tomato slices are the suggested toppings for these sandwiches.
Is oil used for frying the fish?
Yes, 1 tablespoon of olive oil is used in the skillet to cook the fish and achieve a crispy finish.
What heat setting should I use for the skillet?
The skillet should be preheated and maintained at medium heat.
How do you prepare the lemon for this recipe?
The lemon should be cut into wedges and squeezed over the cooked fish during sandwich assembly.
Is this recipe suitable for a quick weeknight dinner?
Absolutely, it is categorized as an easy dinner and a weeknight supper that is satisfying and quick to prepare.
What is the role of cooking spray in this recipe?
Cooking spray is used to lightly coat the skillet initially to prevent sticking before the olive oil is added.
How much tartar sauce goes on each sandwich?
You should spread 1 teaspoon of tartar sauce or light mayo on the bottom half of each bun.
What are some suggested side dishes for this meal?
A fresh salad or steamed vegetables make excellent pairings for these crispy fish sandwiches.
Should the cornmeal mixture be pressed into the fish?
Yes, after dipping the fillets in egg white, you should press the cornmeal mixture gently onto them to ensure it adheres.
Can I use different types of fish fillets?
The recipe suggests tilapia or flounder as the preferred choices for the best results.
What is the texture of the fish after cooking?
The fish remains moist and tender on the inside while having a flavorful, crispy cornmeal-Parmesan crust on the outside.
How many tomato slices should I prepare?
The recipe suggests cutting 1 tomato into 8 slices, allowing for 2 slices per sandwich.
Is this sandwich low in calories?
Yes, the recipe is designed as a healthy, light meal and carries tags like 'low calorie' and 'guilt-free'.
What is the first step in the assembly process?
The assembly begins by spreading tartar sauce or light mayo on the bottom half of the warmed bun once the fish has rested briefly.
Is the lettuce cooked or fresh?
The lettuce is used as a fresh topping to add crunch to the sandwich.
Can this recipe be served at a casual gathering?
Yes, the description notes that these sandwiches are sure to impress family or guests at a casual get-together.
How do I know the fish is done cooking?
The fish is done when the coating is golden brown and the meat is cooked through, which usually takes 2-5 minutes per side.
What type of cornmeal should be used?
Yellow cornmeal is specifically requested for the coating.
Does the recipe use whole eggs?
No, the recipe specifically uses one egg white, whipped until stiff, to lighten the batter.
Is any extra salt and pepper needed?
The recipe includes 1/2 teaspoon each of salt and pepper within the cornmeal mixture for seasoning.