Crispy Fish Sandwiches with Creamy Slaw
and roasted honey mustard vegetables
Smarts: When we last featured this meal in 2016, we used roasted vegetable sticks (as shown in the photos), but this time we're recommending cubing them for more even cooking.
Ingredients
- Mayonnaise - 3 Tbsp
- Vinegar, rice - 1 tsp
- Lemon juice - 1 tsp
- Honey - 1/2 tsp
- Coleslaw mix - 10 oz (sub thinly sliced cabbage)
- Fish, any flaky white variety - 1 lb (like tilapia, cod, or snapper)
- Eggs - 1
- Water - 1 tsp
- Panko breadcrumbs - 3/4 cup
- Salt - 1 tsp
- Black pepper - 1/4 tsp
- Oil, cooking - 1 Tbsp + 3 Tbsp
- Sandwich rolls - 4
- Lemon juice - 2 tsp
- Carrots - 1 lb, chopped
- Parsnips - 1 lb, chopped
- Oil, cooking - 1 1/2 Tbsp
- Honey - 1 Tbsp
- Mustard, Dijon - 1 Tbsp (use whole grain mustard if you have it)
Nutrition Facts
Prep
- Carrots / Parsnips - Chop and combine. (Can be done up to 3 days ahead)
- Make slaw - Whisk together mayonnaise, vinegar, lemon juice (portion for slaw), and honey (portion for slaw). Fold in coleslaw mix. Refrigerate for 30 minutes to let the flavors come together.
- Fish - Rinse and pat dry. Slice into pieces that will fit nicely into a burger bun. Lightly salt and pepper.
- Prep breading stations - 1) In one bowl or container with lid, lightly whisk eggs with water; 2) In a second bowl or container with lid, mix together panko, salt, pepper, and first part of cooking oil (for fish).
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Make
- Heat oven to 400F / 204C.
- Toss carrots and parsnips with oil (portion for vegetables), honey (portion for vegetables), and mustard. Spread out on a sheet pan. Roast until tender, 25 to 30 minutes, flipping halfway through cooking.
- While vegetables roast, dip fish pieces into egg and then panko. (If you’re using containers with lids, you can just dump all the fish into each container, close lid, and shake to coat.) Continue until all fish pieces are breaded.
- Heat a skillet over medium-high heat. Add second part of cooking oil (for fish) and then cook fish on each side for ~4 minutes, until breading is golden and fish is opaque when sliced.
- Brush rolls with some butter or olive oil (not on grocery list) and toast in the oven. Season slaw with some salt and pepper.
- Drizzle lemon juice (portion for fish) over fish, and top buns with fish and slaw. Enjoy with vegetables on the side! If you have extra slaw, serve it on the side.
Nutrition Facts
Reviews
Ratings
Most Helpful
For the vegetarian version, it lists the bread as 20 calories and makes it into the low calorie tag. The calorie allotment needs to be reviewed. I don't think with an accurate bread calorie, this would be low calorie.
1 Helpful47 reviews
This was easy and delicious. Next time I would just purchase tarter sauce. And probably add more spices to the panko to give it some zing. I made the vegetables as written, but may prepare them differently next time. I cut them pretty small (which did take valuable minutes) but I'm not sure it was worth it.
0 HelpfulFor the vegetarian version, it lists the bread as 20 calories and makes it into the low calorie tag. The calorie allotment needs to be reviewed. I don't think with an accurate bread calorie, this would be low calorie.
1 HelpfulVery tasty. Also a little messy - our hummus kept slipping out. The parsnips and carrots were good too.
0 Helpful