This Healthier Homemade Filet-O-Fish is a revamped version of the classic fast-food sandwich, crafted to offer a more nutritious and flavorful experience.
What is this Filet-o-Fish made of?
Certainly, here’s a description of each ingredient used in the Healthier Homemade Filet-O-Fish recipe:
For the Fish:
- White Fish Fillet: This refers to a piece of white-fleshed fish such as cod, haddock, or bass. White fish fillets are lean sources of protein and are commonly enjoyed for their mild flavor and tender texture.
- Salt and Pepper: These are common seasonings used to enhance the flavor of the fish. A pinch of salt and pepper adds a balanced savory taste.
- Egg Whites: Egg whites are the clear liquid part of eggs. They are used to coat the fish fillet before applying breadcrumbs, helping the breadcrumbs adhere to the fillet during cooking.
- Whole Wheat Breadcrumbs or Panko Breadcrumbs: These breadcrumb options provide a crispy coating to the fish when baked. Whole wheat breadcrumbs offer more fiber and nutrients compared to traditional breadcrumbs.
- Cooking Oil Spray: A light cooking oil spray, such as olive oil or canola oil spray, is used to prevent sticking during pan-frying and to achieve a golden-brown exterior on the fish fillet.
For Assembly:
- Buns: Buns are made from wheat flour. You can choose whole wheat flour buns, which would contain dietary fiber, vitamins, and minerals. They offer a more nutritious choice compared to white buns.
- Reduced-Fat Cheese Slices: These slices of cheese have reduced fat content compared to regular cheese slices. They provide a creamy texture and savory flavor while reducing the saturated fat content.
For the Sauce:
- Light Mayonnaise: Light mayonnaise contains fewer calories and less fat than traditional mayonnaise. It adds creaminess and a touch of tangy flavor to the sauce.
- Greek Yogurt: Plain, non-fat Greek yogurt is a protein-rich ingredient that contributes to the creamy consistency of the sauce. It also adds a slightly tangy taste.
- Brine and pickles: Brine and pickles provide a tangy and slightly sweet flavor element to the sauce.
- Salt and Pepper: These are additional seasonings used to adjust the flavor of the sauce according to your taste preferences.
Is this Filet-O-Fish recipe healthier?
Yes, the Healthier Homemade Filet-O-Fish recipe provided is indeed a healthier version compared to the traditional fast-food Filet-O-Fish sandwich you might find in restaurants. Here’s why:
- Reduced Saturated Fat: By using minimal cooking oil spray for pan-frying instead of deep-frying, and opting for reduced-fat cheese, the saturated fat content is significantly reduced. Saturated fats are linked to heart health concerns when consumed in excess.
- Protein-Packed Sauce: The sauce is made with a blend of light mayonnaise and protein-rich Greek yogurt. This provides creaminess and flavor without relying solely on calorie-dense mayonnaise.
- Lean Protein: White fish fillets are lean sources of protein that are lower in fat compared to some other protein sources.
While this recipe offers a more nutrient-dense option compared to its fast-food counterpart, it’s still a good practice to consume such treats in moderation as part of a balanced diet.
How to make Filet-o-Fish?
Give the white fish fillets a light touch of seasoning with a dash of salt and pepper. Dip each fillet into the beaten egg white, ensuring that any excess drips off. Carefully coat each fillet with breadcrumbs, gently pressing to ensure they adhere. To add a touch of golden crispness, lightly spray the fillets with oil. Place them in the preheated oven for a duration of 15 minutes.
After baking, set the fillets aside.
In a mixing bowl, combine light mayonnaise, Greek yogurt, brine, chopped pickles, and a small pinch of salt and pepper. Feel free to adjust the quantities based on your taste preferences.
Take a moment to split and lightly toast the two buns. For the next step, place a slice of cheese on the bottom half of each bun. Melt the cheese slightly in the microwave for added creaminess. Now, carefully place a cooked fish fillet on top of the cheese layer. Spread the previously prepared sauce over each fillet, adding a delightful zesty and creamy touch. Complete the burger by placing the top bun over the sauce-covered fillet. Enjoy!
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Healthier Homemade Filet-o-Fish
Ingredients
For the fish:
- 2 white fish fillets (such as cod, haddock, or bass), each about 4 ounces
- Salt and pepper
- 1 egg whites, lightly beaten
- ½ cup breadcrumbs
- Cooking oil spray (olive oil or canola oil)
For the Sauce:
- 2 tbsp light mayonnaise
- 2 tbsp plain Greek yogurt (non-fat)
- 1 tbsp brine
- 1 tbsp chopped pickles
- Salt and pepper, to taste
For Assembly:
- 2 buns
- 2 slices reduced-fat cheese (such as American, Swiss, or cheddar)
Instructions
- Preheat the oven to 430°F (220°C) and line the baking sheet with parchment.
- Season the white fish fillets with a pinch of salt and pepper. Dip each fish fillet in the beaten egg white, allowing excess egg to drip off. Coat each fillet with breadcrumbs, pressing gently to adhere. Spray the fish with oil. Bake in the preheated oven for 15 minutes. Once baked, take it out and set aside.
- In a bowl, combine light mayonnaise, Greek yogurt, brine, chopped pickles, and a pinch of salt and pepper. Adjust quantities to taste.
- Split and toast 2 buns. Place a slice of cheese on the bottom half of each bun. Slightly melt it in the microwave. Place a cooked fish fillet on the cheese, spread the sauce over each fillet and cover with the top bun. Enjoy!
Healthier Homemade Filet-o-Fish