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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!


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


  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.

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  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!



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