For a quick, healthy dinner, give these tasty sandwiches a try. Fish fillets are lightly coated in bread crumbs that have been seasoned with ginger and cayenne, then baked; resulting in a moist, crunchy piece of fish that is considerably lower in fat and calories than its fried cousin. A delicious topping of mayonnaise, mixed with orange marmalade and a bit of ginger makes for a fresh and fabulous fish sandwich.
Nutrition facts * Servings Per Recipe 4 servings * Calories319 * Total Fat (g)10 * Saturated Fat (g)5, * Monounsaturated Fat (g)3, * Polyunsaturated Fat (g)2, * Cholesterol (mg)68, * Sodium (mg)711, * Carbohydrate (g)31, * Total Sugar (g)5, * Fiber (g)2, * Protein (g)25, * Vitamin C (DV%)9, * Calcium (DV%)11, * Iron (DV%)14, * Starch (d.e.)2, * Medium-fat Meat (d.e.)3, * Percent Daily Values are based on a 2,000 calorie diet.
4 fresh or frozen fish fillets (such as cod, orange roughy, or pike), about 1/2 inch (about 1 pound)
Nonstick cooking spray
1/4 cup fine dry bread crumbs
1/4 teaspoon ground ginger
1/8 teaspoon salt
1/8 teaspoon ground red pepper
2 tablespoons butter or margarine, melted
4 lettuce leaves
4 baguette-style rolls, hamburger buns, or kaiser rolls, split and toasted
1 recipe Orange-Ginger Topper (see recipe below)
Thaw fish, if frozen. Rinse fish; pat dry with paper towels.
Lightly coat a shallow baking pan with nonstick cooking spray; set aside. In a small bowl combine bread crumbs, ginger, salt, and ground red pepper; set aside.
Place fish fillets on waxed paper. Brush tops and sides of the fish with melted butter; coat tops and sides with crumb mixture.
Arrange the fish fillets in a single layer, crumb sides up, in prepared baking pan. Bake, uncovered, in a 450 degree F oven for 4 to 6 minutes or until fish flakes easily when tested with a fork.
To serve, top bottoms of rolls with lettuce. Top with fish and Orange-Ginger Topper. Add roll bottoms. Makes 4 servings.
Orange-Ginger Topper: In a small bowl stir together 1/4 cup low-fat mayonnaise dressing, 1 teaspoon orange marmalade, and 1/4 teaspoon ground ginger.
Recipe source: Better Homes and Gardens