This WW recipe was prepared using the recipe on page 37 of the Best of WW Recipe Cookbook, and is also available online from the WW website, Pan-Fried Fish Sandwich. The recipe comes in at just 5 points for those who track their daily meal plan, with 271 calories, and 29g total carbs.
The recipe calls for flounder fillets (4 4-ounce portions), but I utilized catfish fillets with satisfying results. Another modification I made to the recipe included mixing 1 whole egg with the Dijon mustard to create a cohesive batter. The recipe calls for coating the filets with the mustard, then dipping them into 2 beaten egg whites before dredging them in the cornmeal mixture. I found the recipe’s 3-step batter station a laborious process, and decided to combine the two wet ingredients into one, saving a step in the procedures.
Once the filets are coated with the cornmeal mixture they are pan-sauteed in a skillet over medium heat, cooked on each side for about 4-6 minutes before turning.
While the filets are cooking I set up the buns with the lettuce, tomato, and tartar sauce. The lettuce we used on our sandwich came from our garden including, arugula, spinach, and dwarf kale. The recipe calls for 4 tsp of tartar sauce, so we made up a small batch of our own. I’ve shared my quick tartar sauce recipe below. This sandwich is reminiscent of fish filet sandwiches you may find on restaurant menus, and is an upgrade from the typical pedestrian fare.
Tartar Sauce
- 1/2 cup light mayonnaise
- 1 tablespoon chopped sweet pickle relish
- 1 tablespoon red wine vinegar
- 1 tablespoon fresh chopped parsley
- 1/4 teaspoon garlic salt
- 1/8 teaspoon black pepper
Procedure
- Using a medium bowl combine all the ingredients with a whisk or fork until mixed well. Store in a covered container in the fridge until ready for use.
This tarter sauce recipe makes much more than you will need for the pan-fried fish sandwiches. And keeps for a week or so refrigerated.
