Crispy Fish Sandwiches with Creamy Slaw
and roasted honey mustard vegetable sticks
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
Cuisines
Ingredients
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
Nutrition Facts
Amount Per Serving
Calories
625
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% Daily Value
Total Fat
25g
38%
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Saturated Fat
5g
24%
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Trans Fat
0g
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Cholesterol
107mg
36%
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Sodium
982mg
41%
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Total Carbohydrate
67g
22%
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Dietary Fiber
8g
32%
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Sugars
12g
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Protein
35g
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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!
Nutrition Facts
Amount Per Serving
Calories
625
Just a moment...
% Daily Value
Total Fat
25g
38%
Just a moment...
Saturated Fat
5g
24%
Just a moment...
Trans Fat
0g
Just a moment...
Cholesterol
107mg
36%
Just a moment...
Sodium
982mg
41%
Just a moment...
Total Carbohydrate
67g
22%
Just a moment...
Dietary Fiber
8g
32%
Just a moment...
Sugars
12g
Just a moment...
Protein
35g
Just a moment...
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