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Description: Crispy Fish Sandwiches

365 calories per sandwich

From Good Housekeeping

Active time 10 minutes

Total time 15 minutes

Makes 4 Sandwiches

Nonstick cooking spray

3 cups shredded red cabbage (6 oz.)

2 Tbsp. apple cider vinegar

½ tsp. celery seeds

¼ cup fresh flat-leaf parsley leaves, finely chopped

¼ cup plain fat-free Greek yogurt

2 Tbsp. light mayonnaise

2 Tbsp. sweet pickle relish

1 Tbsp. fresh lemon juice

1 tsp. Dijon mustard

Salt and pepper

2 large egg whites

¾ cup plain dried breadcrumbs

4 skinless flounder fillets (4 oz. each)

4 whole wheat hamburger buns, toasted

½ English (seedless) cucumber, very thinly sliced

1.    Arrange oven rack 4 inches from heat source. Preheat broiler on high. Lightly coat 18" by 12" jelly-roll pan with cooking spray.

2.    In large bowl, combine cabbage, vinegar, and celery seeds; toss well. Set slaw aside.

3.    In bowl, with whisk, combine parsley, yogurt, mayonnaise, relish, lemon juice, mustard, ¼ teaspoon salt, and 1/8 teaspoon freshly ground black pepper; cover tartar sauce and refrigerate.

4.    In pie plate, whisk egg whites just until frothy. Place breadcrumbs on waxed paper. Sprinkle flounder fillets with ¼ teaspoon salt and ¼ teaspoon pepper to season both sides. Dip fillets into egg whites, then coat with breadcrumbs, patting on crumbs to cover both sides. Arrange fillets on prepared pan. Broil 2½ to 3 minutes, or until fillets are golden brown, turning once.

5.    Cut each fillet in half. On bottom of each bun, spread 2 tablespoons tartar sauce; top with cucumber, 2 pieces flounder, and V4 cup slaw. Replace tops of buns to serve.

Description: Crispy FISH SANDWICHES

Each sandwich About 30 g protein, 46 g carbohydrate, 7 g total fat (1 g saturated), 6 g fiber, 56 mg cholesterol, 930 mg sodium.
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