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Blackened Cod Sandwich

April 1, 2016 · by gennavee ·

bcod2

 

 

 

 

 

 

 

 

 

 

Blackening Blend:

1/2 teaspoon Paprika

A pinch of cayenne pepper

1 teaspoon hatch chili powder

1 teaspoon ancho chili powder

1/2 teaspoon black pepper

1 teaspoon onion powder

1/2 teaspoon garlic powder

1/2 white pepper

1/4 teaspoon sea salt

Directions:
Mix all seasonings together in a small bowl.

Servings: 4 * Calories Per Serving: 9 * Fat: 0.3 g * Carb: 1.8 g * Protein: 0.4 g * Sodium: 131 mg * Cholesterol: 0 mg

Cod Sandwich:

Blackening Blend

4 cod filets (5-6 ounces each)

2 teaspoons olive oil

4 whole grain buns (130 calories or less per bun)

4 butter lettuce leaves

1 Roma tomato, sliced

Directions:
Heat the olive oil in a nonstick skillet over medium heat. Season each side of the cod filets with blackening blend and pan fry about 5-6 minutes per side, until cooked through. Set aside to cool. To assemble sandwich, place lettuce on bottom bun, followed by fish, tomato, and dollop of tartar sauce.

Servings: 4 * Calories Per Serving: 269 * Fat: 4.6 g * Carb: 26.4 g * Fiber 4.5 * Protein: 32.3 g * Sugar: 4.3 g * Sodium: 677 mg * Cholesterol: 62 mg

Jalapeno Tartar Sauce:

3 Tablespoons Low Fat Sour Cream

1 Tablespoons Low Fat Mayo

1 teaspoon fresh lime juice

1/2 tablespoon chopped pickled banana peppers

1/2 fresh jalapeno, stemmed, seeded, and minced

2 teaspoons fresh dill, chopped

Pinch of Pepper

Directions:
Stir all ingredients in a small bowl and refrigerate until ready to serve.

Servings: 4 * Calories Per Serving: 30 * Fat: 2.2 g * Carb: 2.6 g * Protein: 0.7 g * Sugar: 0.6 g * Sodium: 51 mg * Cholesterol: 6 mg

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Filed Under: low-calorie-recipes ·

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