Baked Cornmeal-Crusted Grouper Sandwich with Tartar Sauce
Oven-frying grouper fillets in a cornmeal batter gives the fish its crispy exterior. For a little extra crunch, try adding slaw on the sandwich. 4 servings Ingredients Grouper: 1/2 cup yellow cornmeal 1/2 teaspoon salt 1/4 teaspoon ground red pepper 1/4 cup 2% reduced-fat milk 4 (6-ounce) grouper fillets Cooking spray Tartar sauce: 1/2 cup low-fat mayonnaise 2 tablespoons chopped green onions 1 tablespoon sweet pickle relish 1 1/2 teaspoons capers 1 1/2 teaspoons fresh lemon juice
1/2 teaspoon Worcestershire sauce Additional ingredient: 4 (1 1/2-ounce) hamburger buns, split Preparation Preheat oven to 450째. To prepare grouper, combine cornmeal, salt, and red pepper in a shallow dish, stirring well with a fork. Place milk in a shallow bowl. Dip each fillet in milk; dredge in cornmeal mixture. Place fish on a baking sheet coated with cooking spray. Bake at 450째 for 10 minutes or until fish is done, turning once. To prepare tartar sauce, combine mayonnaise and next 5 ingredients (mayonnaise through Worcestershire), stirring with a whisk. Spread about 2 tablespoons tartar sauce over cut sides of each bun; place one fish fillet on bottom half of each bun. Top fillets with the remaining bun halves Nutritional Information Amount per serving Calories: 443 Calories from fat: 29% Fat: 14.3g Saturated fat: 2.6g Monounsaturated fat: 4.5g Polyunsaturated fat: 6.6g Protein: 38.5g Carbohydrate: 38.3g Fiber: 2.5g Cholesterol: 75mg Iron: 3.2mg Sodium: 961mg Calcium: 110mg