Tuesday, January 11, 2011

skinny girl filet-o-fish

somedays, a gal just wants something bad for you. i was having one of those days so i decided to improvise and make it healthier. i made low-fat coleslaw and low-fat tartar sauce by swapping out some of the mayo for fat free sour cream. (you could also use non-fat greek yogurt.) the fish really did taste like it was fried, but i only baked it. raelynn said it tasted almost exactly like the mcdonald's version. serves 4.

2 tilpaia fillets
2 tablespoons dijon mustard + 2 teaspoons
1/2 cup panko bread crumbs
2 teaspoons garlic powder
1 (16oz) package broccoli slaw (in produce section)
1/2 cup light mayonnaise
1/2 cup fat free sour cream
1/4 cup diced kosher dill pickles
2 teaspoons freshly squeezed lemon juice
2 teaspoons apple cider vinegar
2 teaspoons sugar
cooking spray
red onion
100-calorie hamburger buns

preheat oven to 425 degrees. combine panko and garlic powder together in bowl. brush tilpaia filet with 1 tablespoon of dijon mustard each. season with s&p. dredge in panko mixture and place on baking sheet. spray with cooking spray on both sides of filet. this step will help you get that crunchy, fried texture without all the extra calories. bake for 10-12 minutes, until panko topping has turned golden brown.

in a small bowl, mix together 1/4 cup light mayo, 1/4 cup fat free sour cream, dill pickles, lemon juice and s&p. this is your tartar sauce.

in a large mixing bowl, combine 1/4 cup light mayo, 1/4 cup fat free sour cream, apple cider vinegar, sugar, 2 teaspoons of dijon mustard and s&p. add broccoli slaw mix and toss until coated. this is your coleslaw. if it's too thick - add 1 or 2 tablespoons of skim milk to thin it out.

to serve, cut each filet into two pieces. place 1/2 filet on hamburger bun, top with tartar sauce, red onions and lettuce. serve coleslaw on the side.

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