Crispy Fish Sandwiches with Creamy Slaw
and roasted honey mustard vegetable sticks

Name: Crispy Fish Sandwiches with Creamy Slaw
Cook time: 60 min
Total time: 60 min
Yield: 4
Ingredients: 2 Tbsp Cilantro leaves, leaves torn; 2 Tbsp Sour cream; 1 tsp Vinegar, rice; 1 tsp Lemon juice; 1/2 tsp Honey; 7 oz Coleslaw mix (sub cabbage, thinly sliced); 1 lb Tilapia (sub cod or other white fish); 1 Eggs; 3/4 cup Panko breadcrumbs; 1 tsp Salt; 1/4 tsp Black pepper; 1 Tbsp + 3 Tbsp Oil, cooking; 4 Sandwich rolls; 1/2 Lemons, juice of; 3/4 lb Carrots, matchsticks; 3/4 lb Parsnips (sub carrots), matchsticks; 1 Tbsp Oil, cooking; 2 tsp Honey; 2 tsp Mustard, Dijon (use whole grain mustard if you have it)

Active: 30 min Total: 1 hr

Original GF Paleo Vegetarian

Top crispy, panko-breaded fish with a creamy slaw for a classic fish sandwich. Honey mustard roasted vegetable sticks are a healthy, flavorful alternative to a side of fries.

Proteins

Fish, non-canned

Cuisines

American

Ingredients

Metric

Servings:

Creamy Slaw:

Cilantro leaves - 2 Tbsp , leaves torn
Sour cream - 2 Tbsp
Vinegar, rice - 1 tsp
Lemon juice - 1 tsp
Honey - 1/2 tsp
Coleslaw mix (sub cabbage, thinly sliced) - 7 oz

Crispy Fish Sandwiches:

Tilapia (sub cod or other white fish) - 1 lb
Eggs - 1
Panko breadcrumbs - 3/4 cup
Salt - 1 tsp
Black pepper - 1/4 tsp
Oil, cooking - 1 Tbsp + 3 Tbsp
Sandwich rolls - 4
Lemons - 1/2 , juice of

Roasted Honey Mustard Vegetable Sticks:

Carrots - 3/4 lb , matchsticks
Parsnips (sub carrots) - 3/4 lb , matchsticks
Oil, cooking - 1 Tbsp
Honey - 2 tsp
Mustard, Dijon (use whole grain mustard if you have it) - 2 tsp

Prep

Carrots / Parsnips - Slice into matchsticks (the thinner they are sliced, the faster they will cook). (Can be done up to 3 days ahead)
Cilantro - Tear or roughly chop leaves.
Make slaw - Whisk together sour cream, vinegar, lemon juice and honey. Toss with cilantro and coleslaw mix. Refrigerate for 30 minutes to let the flavors come together.
Fish - Rinse and pat dry. Slice into pieces that would fit nicely into a burger bun. Lightly salt and pepper.
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, salt, pepper and first part of cooking oil for the fish.

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Make

Heat oven to 500F / 260C.
Combine oil (the portion for the vegetables), honey and mustard. Toss with carrots and parsnips and spread on a sheet pan. Cover tightly with foil and ‘steam’ in oven for 10 minutes. After 10 minutes, remove the foil and continue roasting until golden and tender, 10 to 12 minutes more.
While vegetables roast, 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 to coat.) Continue until all fish pieces are breaded.
Heat a skillet over medium-high heat. Add second part of cooking oil and then cook fish on each side for ~4 minutes, until breading is golden and fish is opaque when sliced.
Brush buns with butter or olive oil (not on grocery list) and toast in the oven. Season slaw with some salt and pepper.
Drizzle some lemon juice on fish, and top buns with fish and slaw. Enjoy with vegetable sticks on the side!

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