Average Rating: 4.666666TOTAL TIME: Prep/Total Time: 30 min.
YIELD: 4 sandwiches.Ingredients
- 1/2 cup dry bread crumbs
- 1/2 teaspoon garlic powder
- 1/2 teaspoon cayenne pepper
- 1/2 teaspoon dried parsley flakes
- 4 cod fillets (6 ounces each)
- 4 whole wheat hamburger buns, split
- 1/4 cup plain yogurt
- 1/4 cup fat-free mayonnaise
- 2 teaspoons lemon juice
- 2 teaspoons sweet pickle relish
- 1/4 teaspoon dried minced onion
- 4 lettuce leaves
- 4 slices tomato
- 4 slices sweet onion
Instructions
- 1. In a shallow bowl, combine the bread crumbs, garlic powder, cayenne and parsley. Coat fillets with bread crumb mixture.
- 2. On a lightly oiled grill rack, grill cod, covered, over medium heat or broil 4 in. from the heat for 4-5 minutes on each side or until fish flakes easily with a fork. Grill buns over medium heat for 30-60 seconds or until toasted.
- 3. Meanwhile, in a small bowl, combine the yogurt, mayonnaise, lemon juice, relish and minced onion; spread over bun bottoms. Top with cod, lettuce, tomato and onion; replace bun tops.
Nutrition Facts
1 sandwich: 292 calories, 4g fat (1g saturated fat), 68mg cholesterol, 483mg sodium, 32g carbohydrate (7g sugars, 4g fiber), 32g protein.
Diabetic Exchanges: 5 lean meat, 2 starch.
