Crispy Fish Sandwich

Posted by Karen Stearne on

Prep time: 20 minutes
Serves: 6


  • 1 lb. Fresh or frozen fillets (sole, perch or tilapia)
  • 1 Egg, beaten
  • 1 tbsp Water
  • Crispy Coating
  • 1 cup Corn flakes, crushed
  • 1⁄2 tsp Dry mustard
  • 1⁄2 tsp Garlic powder
  • 1⁄4 tsp Black pepper


1. Preheat oven to 375ºF.

2. In a heavy plastic bag combine corn flake crumbs, garlic powder, mustard and pepper.

3. In a shallow bowl lightly beat together egg and water, set aside.

4. Pat dry fish fillets and dip in egg mixture and transfer one piece at a time to plastic bag and shake gently to coat. Place on a baking sheet.

5. Bake for 6-8 minutes or until fish flakes easily with a fork.

6. Place cooked fish in a whole wheat pita and dollop with horseradish, low fat mayonnaise or salsa.

Nutritional information per serving: Protein 31.9g Total fat 9.5g Carbohydrates 71.7g Calories 503 Sodium 894mg Cholesterol 10.67mg