Quarantine Cooking with Carolyn Pan Fried Fish Sandwich

fish fillets

🥗Healthier: tofu

💰Cheaper: canned tuna

Tofu provides a plant-based option, while canned tuna is often more affordable.

sandwich buns

🥗Healthier: whole grain bread

💰Cheaper: white bread

Whole grain bread offers more fiber, while white bread is typically less expensive.

mayonnaise

🥗Healthier: avocado

💰Cheaper: yogurt

Avocado adds creaminess with healthy fats, while yogurt is a budget-friendly alternative.

cabbage

🥗Healthier: spinach

💰Cheaper: lettuce

Spinach is nutrient-dense, while lettuce is often cheaper and provides crunch.

Start with about a pound of white fish, using tilapia today.

Get a little bit of Dijon mustard in a bowl, no need to measure precisely.

Whisk 2 egg whites by hand for about 3 minutes, or use an electric mixer if preferred.

In a separate bowl, combine 1/2 cup cornmeal, 1/4 cup Parmesan cheese, salt, black pepper, and 2 teaspoons of dried thyme (or 2 tablespoons if using fresh).

Put on gloves for cleanliness.

Brush the fish with Dijon mustard on both sides.

Dip the fish in the whisked egg whites using the wet hand dry hand technique to avoid a mess.

Coat the fish in the cornmeal mixture, ensuring it's well covered.

Spray a cast iron skillet with cooking spray and add 1 tablespoon of olive oil, swirling it around.

Add the fish to the skillet, cooking 2-3 fillets at a time for a total of 4-6 minutes (about 3 minutes per side).

Once cooked, serve the fish on a nice roll with lettuce, tomato, and tartar sauce.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens