Breaded Fish Sandwich with Mint Caper Tartar Sauce

May 24, 2013
Breaded Fish Sandwiches -Featured

Every once in awhile I get a craving for a fish sandwich

Breaded Fish Sandwich with Mint Caper Tartar Sauce - Every now an again I get a craving for a fish sandwich. If it gets better than this .. I don't see how.

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I've been thinking of having one for a couple of months now, but I couldn't bring myself to eat any of the popular options, and I didn't have a go-to recipe on tap.

Fast food?  It's tasty at the moment but not worth it in the end

Local cafe?  Typically breaded and fried

Grocery?  The freezer section doesn't always do it for me.  (A couple of weeks ago, in a moment of hunger, I even bought a big blue box of fish sticks.  Good grief.  I passed along to my favorite 20 somethings)

As a last resort, I even toyed with a trip to the hospital cafeteria.  Trivia, hospitals have great fish sandwiches, pretty much across the board.  It's true.

Breaded Fish Sandwich with Mint Caper Tartar Sauce - Every now an again I get a craving for a fish sandwich. If it gets better than this .. I don't see how.

Thumbing through this month's Cooking Light magazine, there it was.

A lighter, healthy version of the sandwich I'd been craving.  A quick glance through the recipe, and it seems easy enough.  Plus, some interesting flavor combinations

Whatever was I waiting for?

Breaded Fish Sandwich with Mint Caper Tartar Sauce - Every now an again I get a craving for a fish sandwich. If it gets better than this .. I don't see how.

Wow

It was great!  In fact, the fish sandwich will be making an appearance at our next food swap, in slider form, as an appetizer.  Perfect!

The original recipe says it's the sauce that makes the sandwich something special, and I have to concur.  What an interesting flavor combo, mint, parsley, capers, mayo, labna (or Greek yogurt)

(Plus, it would be a great condiment to have in the fridge for a variety of other things that need just a bit of something spread on top)

Breaded Fish Sandwich with Mint Caper Tartar Sauce - Every now an again I get a craving for a fish sandwich. If it gets better than this .. I don't see how.

I even learned something along the way.  Soaking an onion in cold water before putting it to use?  What?  The author mentions, if your onion is soaked in ice water for twenty minutes or so, it will keep its crunch, but not the bite.

Who knew?

Now we do

A tip to the wise, unless you're more skilled than I in taking the skin off of a fish, buy fillets without.  This de-skinning business, I've determined is an art, and not to be entered into by an amateur.

Enjoy!

xoxo

ps:  If you're looking for other sandwich inspirations, Cooking Light has a lot of great ideas.  It's going to be fun to try out some others

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~ Adapted from Cooking Light

Breaded Fish Sandwich with Mint Caper Tartar Sauce

Ingredients

Tartar Sauce

  • 2 Tbsp mayonnaise
  • 2 Tbsp Greek yogurt
  • 1 Tbsp capers, chopped
  • 1 Tbsp finely chopped fresh mint
  • 2 tsp finely chopped fresh flat-leaf parsley
  • ½ tsp red wine vinegar
  • freshly ground black pepper

Fish Fillets

  • ¼ tsp salt + freshly ground black pepper
  • 4 (6 oz) square-cut Mahi-mahi fillets
  • ¼ cup all-purpose flour
  • 2 large egg whites, lightly beaten
  • 1 cup Panko bread crumbs
  • 1 ½ Tbsp olive oil
  • 1 medium onion, thinly sliced
  • 3 cups ice water
  • 1 tomato, sliced
  • 4 sandwich buns, halved and toasted

Instructions

  • Preheat oven to 350° F
  • Combine the first six ingredients in a small bowl; stir in a grind of black pepper. Set tartar sauce aside
  • Combine onion and ice water; soak 20 minutes. Drain on paper towels
  • Sprinkle ¼ tsp each of salt and pepper evenly over the fish.
  • Place flour in a shallow dish; egg whites in another, and the bread crumbs in yet another. Dredge both sides of fish in flour; dip in egg white, and dredge this time in bread crumbs.
  • Heat a large nonstick skillet over medium-high heat, add oil; swirl to coat. Add fish; cook 2 minutes on each side or until browned.
  • Place fish on a baking sheet. Bake for 5-6 minutes, or until it flakes easily when tested with a fork.
  • Assemble!
  • On the buns, spread tartar sauce. Top each a fish fillet, onions, and tomatoes
Serves: 4
Nutrition + Show
Rating:
Calories 430
Total Fat 9g
Saturated Fat 1.6g
Carbohydrates 48.7g
Fiber 2.5g
Sugars 5.8g
Protein 32.6g
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1 Comment

  • Reply Heydave May 24, 2013 at 10:40 am

    I can attest that these were absolutely the best tasting fish sandwiches I’ve enjoyed. These will be an absolute must to make again!

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