Tired of dinner decisions? Enjoy a 30 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 our healthier take on fish and chips, using kale instead of traditional French fries. Don't skip out on the tartar sauce though - it makes the sandwich!
Smarts: You can definitely make more of the breaded fish patties and freeze them for a quick and easy dinner in the future too!

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

Get 1 free month
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 (207)
Gluten-free (9)
Paleo (15)
Vegetarian (11)

87 reviews

Just realized I needed to update MyFitnessPal's numbers. Whoops! Still a tasty sandwich.

By: Mark
Posted: Mar 22, 2016
Diet: Original
0 Helpful

used very thin fish to make cooking easy. brioche rolls from tjs were too much bread for the thin fish though. used spinach, it was fine but romain or iceberg would have been better.

By: Justine
Posted: Mar 14, 2016
Diet: Original
0 Helpful

Fish was easy and yummy! Loved the kale chips though my husband and kiddo weren't so sure.

By: Stacy
Posted: Mar 13, 2016
Diet: Original
0 Helpful

We used flounder and the sandwiches turned out so good! I even loved the tarter sauce! I had a little trouble with the kale chips but they were still delish! I can't wait to cook these again! I am so excited to try more recipes!

By: Angela
Posted: Mar 12, 2016
Diet: Original
0 Helpful

We made the 2-meal portion and ended up with enough for 4 sandwiches! Didn't have any cajun spices, so we blended salt, pepper, oregano, thyme, paprika, and red pepper flakes until it smelled good. Everything was delicious!

By: Kate
Posted: Mar 10, 2016
Diet: Gluten-free
0 Helpful

We loved the fish sandwiches. The kale chips needed to cook for almost 25 minutes but that was likely due to my overcrowding the pan, whoops!

By: Samantha
Posted: Mar 01, 2016
Diet: Original
0 Helpful