Crispy Cod Sandwich
Cabbage Slaw
Ingredients
- 1 large egg white
- 2¼ cups cornflakes, crushed
- 1 lb cod, cut into 4 pieces
- 1 tsp garlic powder
- ½ tsp ground pepper
- ¼ tsp salt
- Olive oil cooking spray
- ⅓ cup mayonnaise
- 2 Tbsp dill pickle relish
- 4 whole-wheat hamburger buns
- Lettuce, carrots, cucumbers, radishes, cabbage, bell peppers, and/or tomatoes for serving
Instructions
- Preheat oven to 425°F. Line a baking sheet with foil, place a wire rack on it and coat with cooking spray.
- Whisk egg white in a shallow dish until frothy. Place cornflakes in another shallow dish. Sprinkle cod with garlic powder, pepper and salt. Dredge the cod in egg white, shaking off any excess, then coat with cornflakes, pressing to help them stick. Place on the prepared rack. Coat the top and sides of the fish with cooking spray.
- Bake the fish until golden brown and an instant-read thermometer inserted in the thickest part registers 145°F, 15 to 20 minutes.
- Combine mayonnaise and relish in a small bowl. Serve the fish on buns with some of the sauce and vegetables.
Side Dish Ingredients
- 2 cups finely shredded green cabbage
- ½ cup thinly sliced red bell pepper
- ⅓ cup thinly sliced red onion
- 2 Tbsp seasoned rice vinegar
- 2 Tbsp extra-virgin olive oil
- ¼ tsp salt
- ⅛ tsp freshly ground pepper
Side Dish Instructions
- Toss cabbage, bell pepper, onion, vinegar and oil in a large bowl. Season with salt and pepper; toss again to combine.
Nutritional Information
| Main | Side | Total | |
| Servings | 4 | 4 | |
| Calories |
343
|
82
|
425
|
| Fat (g) | 16 | 7 | 23 |
| Sat. Fat (g) | 3 | 1 | 4 |
| Protein (g) | 20 | 1 | 21 |
| Carb (g) | 30 | 4 | 34 |
| Fiber (g) | 3 | 1 | 4 |
| Sodium (mg) | 724 | 153 | 877 |
EatingWell Meal Plan
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