Crispy Fish Sandwiches with Creamy Slaw
and roasted honey mustard vegetables
Pan searing fish in an almond meal crust gives it a golden exterior and tender interior for a classic fish sandwich. Honey mustard roasted vegetables add flavor and color on the side.
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.
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.
Proteins
Cuisines
Ingredients
Creamy Slaw:
- Mayonnaise - 3 Tbsp
- Vinegar, rice - 1 tsp
- Lemon juice - 1 tsp
- Honey - 1/2 tsp
- Coleslaw mix - 10 oz (sub thinly sliced cabbage)
Crispy Fish Sandwiches:
- Fish, any flaky white variety - 1 lb (like tilapia, cod, or snapper)
- Eggs - 1
- Water - 1 tsp
- Almond meal - 3/4 cup (sub almond flour)
- Salt - 1 tsp
- Black pepper - 1/4 tsp
- Oil, cooking - 1 Tbsp + 3 Tbsp
- Sandwich rolls, gluten-free - 4
- Lemon juice - 2 tsp
Roasted Honey Mustard Vegetables:
- 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
Amount Per Serving
Calories
641
Just a moment...
% Daily Value
Total Fat
36g
56%
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Saturated Fat
5g
25%
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Trans Fat
0g
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Cholesterol
104mg
35%
Just a moment...
Sodium
915mg
38%
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Total Carbohydrate
51g
17%
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Dietary Fiber
13g
53%
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Sugars
20g
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Protein
33g
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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 almond meal, 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 almond meal. (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
Amount Per Serving
Calories
641
Just a moment...
% Daily Value
Total Fat
36g
56%
Just a moment...
Saturated Fat
5g
25%
Just a moment...
Trans Fat
0g
Just a moment...
Cholesterol
104mg
35%
Just a moment...
Sodium
915mg
38%
Just a moment...
Total Carbohydrate
51g
17%
Just a moment...
Dietary Fiber
13g
53%
Just a moment...
Sugars
20g
Just a moment...
Protein
33g
Just a moment...
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