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Oven Baked Fish Sandwich

40 min
20 min prep
20 min cook

Serves 3

Ingredients

  • 1 lb Cod fillets, cut into 3 pieces
  • 1 tbsp Powdered ranch dressing mix
  • 1 cup Corn flakes, crushed
  • 1/2 cup Non-fat plain Greek yogurt
  • 1 tsp Mayonnaise
  • 1 1/2 cups Shaved cabbage
  • 1 tsp Original flavor Tabasco
  • 1 Small dill pickle, chopped
  • 3 Wheat English muffin, toasted
  • 1 Medium tomatoes, sliced

Instructions

  1. Preheat oven to 400°F and line a sheet pan with foil.
  2. Dry the cod well with paper towel and set aside.
  3. Combine ranch with crushed corn flakes in a medium sized bowl.
  4. Spoon 2 tablespoons of yogurt evenly over all sides of cod fillets then place fillets in corn flake mixture.
  5. Transfer to prepared sheet pan. Lightly spray breaded fillets with non-stick spray and place in oven. Bake for 10 to 12 minutes.
  6. In a separate bowl, mix together remaining yogurt, mayo, cabbage, tabasco and pickles. Toss to coat.
  7. To build, place cooked fish on one half of the toasted muffin, followed by tomato and slaw. Top with the other half of muffin and serve.

Nutrition

40gCarbs
7gFat
34gProtein

Nutrition Facts

3 servings

  • Amount Per Serving
    Calories360
  • % Daily Value*
  • Total Fat
    • 7g
    • 11%
  • Saturated Fat
    • 0.5g
    • 3%
  • Trans Fat
    • 0g
  • Cholesterol
    • 60mg
    • 20%
  • Sodium
    • 480mg
    • 20%
  • Total Carbohydrate
    • 40g
    • 13%
  • Dietary Fiber
    • 4g
  • Sugars
    • 7g
  • Protein
    • 34g
  • Vitamin C
    • 30%
  • Calcium
    • 15%
  • Iron
    • 25%
  • Vitamin A
    • 10%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Disclaimer

This information is provided for educational purposes only, and the values are estimates.

We make no representations or warranties regarding dietary or lifestyle attributes, allergen contamination, nutrition information, ingredient information, claims, or the products purchased for the recipes.

Products in your order may be substituted. Adding optional ingredients, substituting products, or manufacturer product formulation changes could alter the nutritional or ingredient content of this recipe. Check each product’s label for nutrition and ingredient information, and contact the manufacturer with product related questions.

Consult a healthcare provider for nutritional guidance specific to your needs.

Since cooking times can vary, ensure that all recipe ingredients are cooked to a safe internal temperature according to USDA guidelines.