Crispy Fish Sandwiches with Herb Rémoulade - PCOS-Friendly Recipe
Nutrition per Serving
0
Calories
0g
Protein
0g
Carbs
0g
Fat
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
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
- 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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon.
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