Tired of dinner decisions? Enjoy a 14 day trial to our meal plan service, voted #1 by Lifehacker, and reduce your mental load today.

Fish Sandwich
with kale 'chips'

Active: 35 min Total: 35 min

This is my healthier take on fish and chips, using kale instead of traditional French fries. You can definitely make more of the breaded fish patties and freeze them for a quick and easy dinner in the future too. The paleo version substitutes crisp iceberg lettuce (for all the Californians, think In 'n Out protein style), and the veggie version is a delicious Mediterranean-inspired stuffed portobello. Don't skip out on the tartar sauce though - it makes the sandwich!

Ingredients

Servings:
4
Metric
Fish Sandwiches:
  • Tilapia - 4 fillets (Or use other white fish like cod. If you don't eat seafood, try this with chicken thighs)
  • Iceberg lettuce - 1/4 head, sliced
  • Flour - 1/2 cup
  • Egg - 1
  • Panko breadcrumbs - 3/4 cup
  • Cajun spice - 1 tsp
  • Cooking oil - 1 Tbsp + 3 Tbsp
  • Homemade tartar sauce - 1/2 cup (Ingredients listed separately)
  • Burger buns - 4 (If you can find kaiser rolls, those would be great!)
Kale Chips:
  • Kale, curly leaf - 1 bunch, leaves torn off of stems
  • Oil, olive - 2 Tbsp
Tartar Sauce:
  • Mayonnaise - 1/2 cup (sub plain or Greek yogurt)
  • Capers - 2 Tbsp, chopped
  • Lemon juice - 1 Tbsp

Nutrition Facts

Serving Size: 1 serving
Servings Per Recipe 4
Amount Per Serving
Just a moment...
% Daily Value
Just a moment...
Just a moment...
Just a moment...
Just a moment...
Just a moment...
Just a moment...
Just a moment...
Just a moment...
Just a moment...

Increase your nutrition smarts

Prep

  1. Fish - Rinse and dry. Slice into pieces that would fit nicely into a burger bun. Lightly salt and pepper.
  2. Kale - Peel off leaves and discard stems. (Can be done up to 3 days ahead)
  3. Lettuce - Slice. If making Tuesday's meal, go ahead and slice all of it. (Can be done up to 3 days ahead)
  4. Prep breading stations - 1) In one bowl or container with lid, mix flour with some salt and pepper; 2) In a second bowl or container with lid, lightly whisk egg with a splash of water; 3) In a third bowl or container with lid, mix together panko, cajun spice, some salt and pepper, and first part of cooking oil.
  5. Make tartar sauce - Mix together mayo, capers, and lemon juice. Salt to taste.

Unlock this meal along with hundreds of smart meal plans and never stress about "What's for dinner?" again

Try for free
Learn More

Make

  1. Preheat oven to 300F (149C) degrees.
  2. Spread kale leaves onto a sheet pan. Use two pans if they’re too packed on one. Toss with olive oil and then bake for 8 to 12 minutes until leaves are crispy. If they start to brown too much at the edges, they’re definitely done! Sprinkle with salt right out of the oven.
  3. While kale chips are baking, dip fish pieces into flour, then 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 (this is that fancy ‘shake and bake’ method). Continue until all fish pieces are breaded.
  4. Heat a skillet or griddle over medium-high heat. Add second part of cooking oil and then cook fish on each side for ~4 minutes, until panko is golden and fish is opaque when sliced.
  5. Warm up buns in the oven. Drizzle a bit more lemon juice on fish, and assemble sandwiches with fish, tartar sauce, and shredded lettuce. Enjoy with kale chips!

Nutrition Facts

Serving Size: 1 serving
Servings Per Recipe 4
Amount Per Serving
Just a moment...
% Daily Value
Just a moment...
Just a moment...
Just a moment...
Just a moment...
Just a moment...
Just a moment...
Just a moment...
Just a moment...
Just a moment...

Increase your nutrition smarts


Reviews

Ratings

Original (87)
Gluten-free (1)
Paleo (6)
Vegetarian (3)

52 reviews

Based on comments below, I oven baked my breaded fish to avoid burning. Turned out really well. Added chopped pickles, pickle juice and sriracha to the perk up the tartar sauce.

By: Marilyn
Posted: Jan 23, 2015
Diet: Original
0 Helpful

I scaled the recipe to 2 people. Skillet seemed too hot and the panko burned before the fish was done. Turned it down to medium and it cooked much better. It called for too much flour and mayo.

By: Adam & Christina
Posted: Dec 28, 2014
Diet: Original
0 Helpful

The breading on the fish is great--sticks to the fish well. The tartar sauce was delicious. We had our sandwiches on fresh brioche rolls from the bakery. None of the kale at the store looked right for chips, so we had broccoli instead.

By: Kate
Posted: Jul 15, 2014
Diet: Original
0 Helpful

This was really excellent. My husband rarely eats fish because he never seems to like the way it is prepared, but he absolutely raved about this. Thank you, Jess!

By: Tracey
Posted: May 19, 2014
Diet: Original
0 Helpful

The fish was delicious! I was out of panko so I pulsed one day old crusty garlic french bread. Amazing. My kid is now asking for kale chips, that is a miracle.

By: Lorena
Posted: May 10, 2014
Diet: Original
0 Helpful

2nd time making this! We love this meal! The crunchy panko on the fish is so good. I chopped the capers this time and the tartar sauce was even better.

By: Carrie
Posted: Apr 15, 2014
Diet: Original
0 Helpful