“Fried” Fish Sandwiches

“Fried” Fish Sandwiches

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  • 1 tbsp. plus 1 tsp. canola oil
  • ½ cup panko bread crumbs
  • ¼ cup reduced fat mayonnaise
  • 2 tbsp. Dijon mustard
  • 1 tbsp. fresh lemon juice
  • 1 tbsp. chopped capers
  • 1 scallion, finely chopped
  • 1 ½ tsp. chopped tarragon
  • Salt
  • Freshly ground black pepper
  • 4 4-oz. skinless halibut or sea bass fillets
  • 4 potato rolls, spilt and toasted
  • 1 medium tomato, sliced into 4 rounds
  • 2 cups arugula
  1. Preheat the oven to 425 degrees. In a large ovenproof nonstick skillet, heat 1 tbsp. oil. Add panko and cook over medium heat, stirring, until golden, about 3 minutes. Transfer to a plate and wipe out skillet.
  2. To make tartar sauce, whisk together mayonnaise and mustard in a small bowl. Stir in lemon juice, capers, scallion and tarragon; season with salt and pepper. Spread 1 tbsp. on each fish and sprinkle with toasted panko, pressing so that the bread crumbs adhere.
  3. Heat remaining 1 tsp. oil in skillet. Add fish, panko side up, and cook over medium-high heat until lightly browned, about 3 minutes. Transfer to oven and bake until fish is cooked through and no longer translucent, 4 to 5 minutes.
  4. Spread remaining tartar sauce on rolls and top with fish, tomato slices and arugula.
  • 349 calories
  • 27 grams protein
  • 31 grams carbs
  • 13 grams fat
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