Lemon-Pepper Fish Fillet Sandwiches

Dairy Free
Health score
12%
Lemon-Pepper Fish Fillet Sandwiches
15 min.
4
344kcal

Suggestions


Are you ready to elevate your lunch game with a delicious and satisfying sandwich? Look no further than these Lemon-Pepper Fish Fillet Sandwiches! Perfectly flaky walleye or tilapia fillets are coated in a zesty blend of cornmeal and lemon-pepper seasoning, delivering a burst of flavor in every bite. This dairy-free delight is not only quick to prepare—ready in just 15 minutes—but also a wholesome option for those seeking a lighter meal without sacrificing taste.

Imagine sinking your teeth into a warm, toasted whole-grain or rye bun, generously spread with creamy tartar sauce, and layered with crisp shredded lettuce and perfectly cooked fish. Each sandwich is a delightful combination of textures and flavors, making it an ideal choice for lunch, dinner, or any time you crave something special. With only 344 calories per serving, you can indulge guilt-free while enjoying a nutritious meal that’s rich in protein and packed with essential nutrients.

Whether you're hosting a casual gathering or simply treating yourself to a delicious homemade meal, these Lemon-Pepper Fish Fillet Sandwiches are sure to impress. So grab your frying pan and get ready to whip up this delightful dish that will leave your taste buds dancing!

Ingredients

  • tablespoons flour all-purpose
  • 0.5 teaspoon lemon pepper 
  • cup lettuce shredded
  •  sandwich rolls toasted
  • teaspoon lawry's seasoned salt 
  • 0.3 cup tartar sauce 
  • 12 oz tilapia 
  • tablespoon vegetable oil 
  • tablespoons cornmeal yellow

Equipment

  • bowl
  • frying pan

Directions

  1. In shallow bowl, mix cornmeal, flour, seasoned salt and lemon-pepper seasoning.
  2. In 12-inch nonstick skillet, heat oil over medium-high heat. Coat fish fillets with flour mixture. Cook in oil 4 to 6 minutes, turning once, until fish flakes easily with fork.
  3. Spread tartar sauce on cut sides of toasted buns.
  4. Layer lettuce and fish fillets in buns.

Nutrition Facts

Calories344kcal
Protein27.98%
Fat26.3%
Carbs45.72%

Properties

Glycemic Index
51.88
Glycemic Load
4.38
Inflammation Score
-5
Nutrition Score
16.495652146961%

Flavonoids

Apigenin
0.02mg
Luteolin
0.01mg
Kaempferol
0.03mg
Myricetin
0.01mg
Quercetin
0.26mg

Nutrients percent of daily need

Calories:344.25kcal
17.21%
Fat:10g
15.38%
Saturated Fat:1.89g
11.83%
Carbohydrates:39.1g
13.03%
Net Carbohydrates:36.87g
13.41%
Sugar:2.05g
2.28%
Cholesterol:43.5mg
14.5%
Sodium:1031.18mg
44.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.93g
47.86%
Selenium:59.57µg
85.09%
Vitamin B3:6.12mg
30.6%
Vitamin B1:0.36mg
24.11%
Vitamin B12:1.35µg
22.44%
Phosphorus:223.26mg
22.33%
Folate:89.09µg
22.27%
Manganese:0.42mg
21.11%
Vitamin K:19.61µg
18.68%
Vitamin D:2.64µg
17.58%
Vitamin B2:0.28mg
16.31%
Iron:2.81mg
15.6%
Magnesium:47.07mg
11.77%
Potassium:376.86mg
10.77%
Vitamin B6:0.2mg
10.17%
Copper:0.19mg
9.28%
Fiber:2.23g
8.93%
Vitamin E:1.15mg
7.66%
Vitamin B5:0.72mg
7.24%
Calcium:71.86mg
7.19%
Zinc:1.05mg
6.97%
Vitamin A:114.83IU
2.3%