Healthy Recipes

Healthy Catch: Cod Sandwich Recipe

Not a fan of fish? This tasty recipe will change that.

Healthy Catch: Cod Sandwich
Calories 770
Protein 56g
Fat 27g
Carbs 74g

Because of its mild flavor and dense, flaky white flesh, cod is often favored over other kinds of fish and is a particularly popular choice for fish and chips. This pan sautéed version of cod is a lot less fattening than the deep-fried version, and is still pretty damn tasty. Cod’s a great source of protein, many important vitamins and minerals, and omega-3 fatty acids. Cod works great as a sandwich (or as fish tacos), but you can eat it straight or on a bed of lettuce to reduce carbs and calories. Enjoy!

Cod Sandwich Servings: 2 (2 medallions per sandwich)
You'll need
  • ⅛ cup vegetable oil, just enough for frying
  • 4 3 oz cod medallions, cut on bias
  • ½ cup all-purprose flour
  • 1 tsp seafood seasoning or blackening spices
  • ½ cup egg wash (whipped egg & milk)
  • 1 cup panko bread crumbs
  • salt and freshly ground black pepper
  • 1 tbsp unsalted butter, softened
  • 2 kaiser rolls
  • Tartar sauce, to taste
  • 1 cup shredded iceberg or Bibb lettuce
  • 2 pickles, sliced lengthwise
1. Preheat oil in sauté pan.
2. Lightly coat medallions with flour/seasoning mixture. Tap off excess, then dip in egg wash, and finish in bread crumbs.
3. Cook fish in preheated oil until golden brown, flipping once, for 2–3 minutes.
4. Remove fish from oil, sprinkle with salt and pepper, and place on paper towels to drain excess oil.
5. Heat nonstick pan over medium-high heat until warmed. Spread butter on top and bottom of buns, then toast in pan until browned.
6. Build sandwiches with tartar, lettuce, fish, and pickles.