Friday, July 16, 2010

Crispy Tilapia Sandwiches

from "Cooking Light"

Crispy Tilapia Sandwiches: serves 4 ( 10 points)

2 T. light sour cream
2 T. Dijon mustard
15 saltine crackers, crushed
2 T. flour
4 ( 5 oz) tilapia fillets
salt and pepper
1/4 c. egg beaters or 2 egg whites, beaten
2 T. canola oil
4 whole wheat hoagie rolls, toasted
8 slices tomato
red onion slices
Romaine or other lettuce

Combine sour cream and Dijon in a small bowl; set aside.
Place crackers in a food processor and process until fine crumbs form. Place crumbs in a shallow dish. Place flour in another shallow dish and egg beaters in a third dish. Sprinkle fish with salt and pepper. Dredge fish in flour, then dip in egg, then dredge in cracker crumbs.
Heat a large skillet coated with cooking spray. Add oil. Add fish to pan and cook 4 minutes on each side or until fish flakes easily when tested with a fork.
Spread sour cream mixture on half of each roll. Top with fish. Top fish with lettuce, tomato and onion.

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