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Fish Sandwich
1 1/4 pound cod fillets, four 5 oz pieces
1/4 cup Dijon mustard
1/2 cup seasoned bread crumbs, Italian-style
4 servings olive oil cooking spray (5 one second sprays), or enough to coat fish
4 medium mixed-grain hamburger rolls
8 pieces lettuce
1 small tomatoes, sliced
Preheat oven to 400ºF. Coat a large baking sheet with olive oil cooking spray. Coat both sides of each cod fillet with mustard and then bread crumbs. Arrange fillets on baking sheet and spray surface with cooking spray. Bake until fish is fork-tender and coating is golden brown, about 20 minutes. Place fish on rolls and top each with lettuce leaves and tomato slices.
Chef Tips
We renovated Fried Fish Fillets by: Baking the fish fillets instead of deep frying them. Using mustard instead of eggs to coat the fillets before dredging them in bread crumbs. Serving the fish on more nutritious mixed-grain rolls instead of the plain white flour variety.
Serves | 4 POINTS per serving | 6
“The vine bears three kinds of grapes: the first of pleasure, the second of intoxication, the third of disgust.”
Anacharsis, Scythian philosopher (6th century B.C.)
Cowpea is another name for black-eyed-peas. Other names are China bean and black eyed bean. They are native to Asia and Africa, but have been cultivated since ancient times in China. They are grown throughout the southern U.S. as a hay crop and for human consumption.
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