Healthy Food: Unfried Fish Sandwiches - 31g Carbs, 5.7g Fiber

Unfried Fish Sandwiches - 31g Carbs, 5.7g Fiber

From: The Complete Diabetes Prevention Plan
Servings: 4

--> Sauce
1/4 cup nonfat or reduced-fat mayonnaise
2 to 3 tsp dill or sweet pickle relish
2 tsp finely chopped onion
1/4 tsp dry mustard

--> Fish
1 lb cod, grouper, orange roughy, or other
white fish fillets, cut into 4 equal pieces
1/4 cup plus 2 Tbsp fat-free egg substitute
1/2 cup Special-K cereal crumbs
1/2 to 1 tsp lemon pepper, Cajun seasoning, or Old Bay seafood seasoning Nonstick cooking spray

Rest of Ingredients:
4 light whole-wheat or multigrain buns
4 slices tomato
4 lettuce leaves

Preheat oven to 450 degrees F. To make the sauce, combine all of the sauce ingredients in a small bowl and stir to mix well. Cover the dish and refrigerate until ready to serve. Rinse the fish pieces with cool water and pat dry with paper towels. Set aside. Place the egg substitute in a shallow bowl. Place the crumbs and lemon pepper or seasoning in another shallow bowl and stir to mix well. Coat a large baking sheet with nonstick cooking spray. Dip the fish pieces first in the egg substitute and then in the crumb mixture, turning to coat both sides well. Lay the fish pieces on the coated sheet. Spray the tops lightly with the cooking spray. Bake for about 15 minutes, until the outside is crisp and golden and the fish flakes easily with a fork. To serve, place one fish fillet in each bun. Top with some of the sauce, lettuce, and tomato and serve immediately.

Servings: 4
Nutrition per Serving (1/4 of recipe): 237 Calories, 3.3g Fat, 48mg Cholesterol, 543mg Sodium, 31g Carbs, 5.7g Fiber, 29g Protein, 70mg Calcium
Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1/2 Vegetable