Lunch: Crispy Fish Sandwiches with Herb Rémoulade

Grilling the fish and making a sauce with fat-free fromage blanc (a fresh, spoonable cheese) keeps the calorie count down in this variation on the classic fried-fish sandwich. While any white fish will work well here, catfish is a sustainable choice and a

This recipe includes superfoods such as:

Lemon

Health benefits of Crispy Fish Sandwiches with Herb Rémoulade

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

Ingredients

1 tbsp. canola oil
1 c. panko (Japanese bread crumbs)
1 tsp. Old Bay seasoning
1/4 c. fromage blanc (see Tips & Techniques)
1 tbsp. Dijon mustard
1 tbsp. freshly squeezed lemon juice
1/2 tsp. Tabasco sauce
3 tbsp. chopped cornichons
1 tbsp. finely chopped flat-leaf parsley
2 tsp. finely chopped tarragon
salt
Freshly ground black pepper
4 kaiser or whole wheat sesame-seed rolls
4 skinless catfish fillets
Lettuce
tomatoes

Instructions

In a small skillet, heat the canola oil. Add the panko crumbs and cook over moderately low heat, stirring, until they're golden, 5 minutes. Stir in the Old Bay and transfer the toasted crumbs to a plate.
In a small bowl, whisk the fromage blanc with the mustard, lemon juice, Tabasco, cornichons, parsley, and tarragon and season the rémoulade with salt and pepper.
Light a grill or preheat a grill pan. Oil the grates. Grill the rolls cut side down until lightly toasted. Transfer the rolls to plates and spread with the rémoulade.
Brush the fish with canola oil and season with salt and pepper. Grill over moderate heat, turning once, until the fish is cooked through, about 8 minutes. Transfer the fish to a plate. Press each fillet into the panko and transfer to a toasted roll. Top with lettuce and tomato, close the sandwiches, and serve.