Oven-Fried Haddock Sandwich: Diabetes & Heart Healthy Cookbook, 2nd Ed.

Don't let the word "fried" fool you! This delicious Oven-Fried Haddock Sandwich is a low-fat version of the Friday favorite. Cook's tip: If you can't find whole-grain crispbread, substitute fat-free, unsalted whole-grain crackers.

Oven-Fried Haddock Sandwich from The Diabetes & Heart-Healthy Cookbook, 2nd Edition

This recipe is from our new cookbook, Diabetes & Heart Healthy Cookbook, 2nd Edition by the American Diabetes Association and the American Heart Association.

Yield:  4 sandwiches
Serves: 4
Serving Size: 1 sandwich

Ingredients

Fish:
Cooking spray
1/3 cup fat-free evaporated milk
1 teaspoon grated lemon zest
2 tablespoons fresh lemon juice
1 tablespoon bottled white horseradish, drained
1/3 cup finely crushed whole-grain crispbread (lowest sodium available)
1/4 cup yellow cornmeal
1/4 teaspoon crushed red pepper flakes
1 pound haddock or other mild fish fillets, such as cod or flounder, rinsed and patted dry

Tartar Sauce:
2 tablespoons light mayonnaise
1 teaspoon minced red onion
1 teaspoon minced fresh Italian (flat-leaf) parsley
1 teaspoon minced sweet pickle or cornichon

4 whole-grain round sandwich thins (lowest sodium available), halved and toasted
4 medium-large lettuce leaves, any variety
8 slices tomato

Preparation

  1. Preheat the oven to 450°F. Lightly spray a baking sheet with cooking spray.
  2. In a shallow glass bowl, whisk together the evaporated milk, lemon zest, lemon juice, and horseradish. In a separate shallow bowl, stir together the crispbread, cornmeal, and red pepper flakes. Set the dishes and baking sheet in a row, assembly-line fashion. Dip the fish in the milk mixture, then in the crispbread mixture, turning to coat at each step and gently shaking off any excess. Using your fingertips, gently press the mixture so it adheres to the fish.
  3. Place the fish on the baking sheet. Lightly spray the top of the fish with cooking spray.
  4. Bake for 12-14 minutes, or until the fish flakes easily when tested with a fork.
  5. Meanwhile, in a small bowl, stir together the tartar sauce ingredients.
  6. To assemble the sandwiches, spread the tartar sauce on the inside of the tops of the sandwich thins. Layer the fish, lettuce, and tomato slices on the bottoms of the sandwich thins. Put the top on each sandwich.

Nutritional Information

Calories: 310
Calories from Fat: 35
Total Fat: 4g
Saturated Fat: 1g
Trans Fat: 0.0g
Polyunsaturated Fat: 1.5g
Monounsaturated Fat: 1g
Cholesterol: 40mg
Sodium: 520mg
Potassium: 690mg
Total Carbohydrate: 44g
Dietary Fiber: 9g
Sugars: 6g
Protein: 28g
Phosphorus: 406mg

Exchanges

2 starch, 1 vegetable, 3 lean meat

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Diabetes Forecast