Breaded Fish Sandwiches

Real prep time: 5 minutes
Cook time: 10 minutes
Serves: 2
Side dish suggestions: coleslaw, pickles

Supplies:

• 2 small plates or shallow bowls
• 1 large skillet
• Food processor or chopper

From the freezer:

• 2 white fish fillets (cod, halibut, sturgeon), trimmed

From the pantry:

• 1 slice whole wheat bread
• 2 whole wheat bread buns
• 1 tbl olive oil

Fresh:

• 1 egg white
• 1 tbl butter, melted
• Condiments (mayonnaise, tartar)
• Toppings (lettuce, tomato)

Preparation:

1. Pulse 1 slice bread and melted butter together. Spread onto plate or in shallow bowl. Whisk egg white in another plate or bowl. Heat olive oil in large skillet to medium-high.
2. Dip fish fillets in egg white, then coat with breadcrumbs. Add to skillet.
3. Cover and cook for 4-5 minutes per side, until fish is cooked through and flaky in the middle.
4. Toast buns and add condiments and toppings. Serve hot.

Approx calories: 380 per serving as shown (6 oz sturgeon fillet with 1 tbl mayonnaise plus 1 leaf lettuce)