Panko-Crusted Fish Sandwiches
with kale chips
This crunchy fish sandwich won rave reviews from our members and has even won a coveted spot on our sample menus. We're excited to bring this favorite back for a delicious fall meal!
Smarts: If you like some deep smoky flavor, use some of the adobo sauce (listed for chowder) in your tartar sauce.
Smarts: If you like some deep smoky flavor, use some of the adobo sauce (listed for chowder) in your tartar sauce.
Tags
Proteins
Cuisines
Ingredients
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
Panko-Crusted Fish Sandwiches:
- Tilapia - 4 fillets (Or use other white fish like cod. If you don't eat seafood, try this with chicken thighs)
- Lettuce, romaine - 1 heart , leaves removed and torn
- Eggs - 1
- Panko breadcrumbs - 3/4 cup
- Cajun seasoning - 1 tsp
- Oil, cooking - 1 Tbsp + 3 Tbsp
- Burger buns - 4
- Lemons - 1/2 , juice of
- Homemade tartar sauce - 1/2 cup (ingredients listed separately)
Nutrition Facts
Amount Per Serving
Calories
586
Just a moment...
% Daily Value
Total Fat
32g
49%
Just a moment...
Saturated Fat
5g
26%
Just a moment...
Trans Fat
0g
Just a moment...
Cholesterol
111mg
37%
Just a moment...
Sodium
588mg
24%
Just a moment...
Total Carbohydrate
47g
16%
Just a moment...
Dietary Fiber
4g
17%
Just a moment...
Sugars
5g
Just a moment...
Protein
35g
Just a moment...
Prep
- Fish - Rinse and dry with a paper towel. Slice into pieces that would fit nicely into a burger bun. Lightly salt and pepper.
- Kale - Peel off leaves and discard stems. (Can be done up to 3 days ahead)
- Lettuce - Slice. If making Wednesday’s meal, go ahead and slice all of it. (Can be done up to 3 days ahead)
- Prep breading stations - 1) In one bowl or container with lid, lightly whisk egg with a splash of water; 2) In a second bowl or container with lid, mix together panko, cajun spice, some salt and pepper, and first part of cooking oil.
- Make tartar sauce - Mix together mayo, chopped capers, and lemon juice. Salt to taste.
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Make
- Preheat oven to 300F (149C) degrees.
- 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.
- While kale chips are baking, 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 (this is that fancy ‘shake and bake’ method). Continue until all fish pieces are breaded.
- 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.
- Warm up buns in the oven. Drizzle some lemon juice on fish, and assemble sandwiches with fish, tartar sauce, and shredded lettuce. Enjoy with kale chips!
Nutrition Facts
Amount Per Serving
Calories
586
Just a moment...
% Daily Value
Total Fat
32g
49%
Just a moment...
Saturated Fat
5g
26%
Just a moment...
Trans Fat
0g
Just a moment...
Cholesterol
111mg
37%
Just a moment...
Sodium
588mg
24%
Just a moment...
Total Carbohydrate
47g
16%
Just a moment...
Dietary Fiber
4g
17%
Just a moment...
Sugars
5g
Just a moment...
Protein
35g
Just a moment...
Reviews
Ratings
0 reviews