Hearty Breaded Fish Sandwiches Recipe- 292 calories

Hearty Breaded Fish Sandwiches Recipe- 292 calories
Hearty Breaded Fish Sandwiches Recipe- 292 calories
  • prep: 20 min
  • cook: 10 min
  • total: 30 min
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  • servings:
  • Summary

    Fishing for a burger alternative? Consider it caught. A hint of cayenne is cooled by a creamy yogurt and mayo sauce in this fish sandwich that will put your local drive-thru to shame. —Taste of Home Test Kitchen Nutritional Facts 1 sandwich: 292 calories, 4g fat (1g saturated fat), 68mg cholesterol, 483mg sodium, 32g carbohydrate (7g sugars, 4g fiber), 32g protein. Diabetic Exchanges: 5 lean meat, 2 starch.

    Ingredients

    • 1/2 cup dry bread crumbs
    • 1/2 teaspoon garlic powder
    • 1/2 teaspoon cayenne pepper
    • 1/2 teaspoon dried parsley flakes
    • 4 cod fillets (6 ounces each)
    • 4 whole wheat hamburger buns, split
    • 1/4 cup plain yogurt
    • 1/4 cup fat-free mayonnaise
    • 2 teaspoons lemon juice
    • 2 teaspoons sweet pickle relish
    • 1/4 teaspoon dried minced onion
    • 4 lettuce leaves
    • 4 slices tomato
    • 4 slices sweet onion

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 59 % Daily Value *
    • Total Fat: 3 g 4.65%
    • Saturated Fat: 1 g 4.39%
    • Trans Fat: 0 g %
    • Cholesterol: 14 mg 4.83%
    • Sodium: 43 mg 1.79%
    • Calcium: 27 mg 2.69%
    • Potassium: 115 mg 3.27%
    • Magnesium: 0 mg 0%
    • Iron: 0 mg 0.47%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 1 g %
    • Dietary Fiber: 0 g 0.1%
    • Sugar: 1 g
    • Protein: 6 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 1 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 4.12%
    • Vitamin C 3.3%
    • Vitamin D 1.25%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables0
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

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