Need dinner ideas in a hurry? I first shared a variation of this recipe while teaching a nutrition and exercise class for diabetics as a staff nutritionist for the Y, and it quickly became a favorite. It has all the goodness of fried fish without the extra calories. The dressing and fish itself provide heart-healthy fats, and herbs give great flavor. As an added bonus, it’s ready in 20 minutes or less!
Quick Baked Fish Sandwich (Serves 4)
4 flounder filets
¼ teaspoon dried dill
¼ teaspoon dried parsley
¼ teaspoon grated lemon zest
1/8 teaspoon ground black pepper
4 toasted, lower-sodium sandwich thins or rolls (split)
1 cup bagged greens with shredded carrots and cabbage
1/8 cup golden raisins
Oil and vinegar
Preheat oven to 400°F. Cover a baking sheet with foil. Place filets on foil-lined sheet. Combine dill, parsley, lemon and pepper, and sprinkle over fish. Bake 18-20 minutes or until fish reaches an internal temperature of 140°F. Place one filet on each sandwich thin or roll, and top each with ¼ cup of bagged greens and a few raisins. Drizzle greens with oil and vinegar, and serve sandwich warm.