Fish sandwich with orange-ginger sauce

By J Kate

This tasty alternative to a high-fat, fast-food sandwich cuts the calories and fat, and takes only 15 minutes to make.

Fish sandwich with orange-ginger sauce
Ingredients
  • 4 fresh or frozen fish fillets

  • Nonstick cooking spray

  • 1/4 cupfine dry bread crumbs

  • 1/4 teaspoonground ginger

  • 1/8 teaspoonsalt

  • 1/8 teaspoonground red pepper

  • 2 tablespoonsbutter or margarine

  • 4 lettuce leaves

  • 4 baguette-style rolls, hamburger buns, or kaiser rolls, split and toasted

  • 1 recipeOrange-Ginger Topper (see recipe below)

Directions
  1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels.

  2. Lightly coat a shallow baking pan with nonstick cooking spray; set aside. In a small bowl combine bread crumbs, ginger, salt, and ground red pepper; set aside. Place fish fillets on waxed paper. Brush tops and sides of the fish with melted butter; coat tops and sides with crumb mixture.

  3. Arrange the fish fillets in a single layer, crumb sides up, in prepared baking pan. Bake, uncovered, in a 450 degree F oven for 4 to 6 minutes or until fish flakes easily when tested with a fork.

  4. To serve, top bottoms of rolls with lettuce. Top with fish and Orange-Ginger Topper. Add roll bottoms. Makes 4 servings.

  5. Orange-ginger topper

  6. In a small bowl stir together 1/4 cup low-fat mayonnaise dressing, 1 teaspoon orange marmalade, and 1/4 teaspoon ground ginger.


Nutritional Facts

Servings
4
Calories 319
Fat 10 g
Saturated Fat 5 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 2 g
Cholesterol 68 mg
Sodium 711 mg
Carbohydrate 31 g
Total Sugar 5 g
Fiber 2 g
Protein 25 g

fish and seafood