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 delightful and satisfying dish? Look no further than our Lemon-Pepper Fish Fillet Sandwiches! This quick and easy recipe is perfect for busy weekdays or a relaxed weekend meal, taking just 15 minutes to prepare. With its vibrant flavors and wholesome ingredients, this sandwich is sure to please everyone at the table.

Imagine biting into a perfectly cooked fish fillet, coated in a crispy cornmeal and flour mixture, infused with zesty lemon-pepper seasoning. The combination of tender walleye or tilapia fillets, paired with a creamy tartar sauce and fresh shredded lettuce, creates a mouthwatering experience that is both refreshing and satisfying. Served on toasted whole-grain or rye buns, these sandwiches are not only delicious but also a healthier option for lunch or dinner.

What’s more, this recipe is dairy-free, making it an excellent choice for those with dietary restrictions or anyone looking to enjoy a lighter meal. With a balanced caloric breakdown of protein, fats, and carbohydrates, you can indulge without the guilt. So gather your ingredients, fire up the skillet, and treat yourself to these scrumptious Lemon-Pepper Fish Fillet Sandwiches that are sure to become a new favorite!

Ingredients

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

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%