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Fish Sandwiches with Lettuce and Tomato

Makes 4 sandwiches

This recipe for fish sandwiches is a quick, easy and delicious main dish for lunch or a light dinner. Serve them as a healthier, but just as tasty alternative to fried fish sandwiches, which is in the similar and related recipes, reserving the latter for an occasional indulgence.

Ingredients

  • 4 firm, white-fleshed fish fillets, about 6 ounces each (see notes below)
  • 1/2 cup all-purpose flour
  • Salt and pepper to taste
  • Sweet paprika
  • Chopped fresh parsley, or dried parsley leaves
  • Zest of 1/2 lemon, juice reserved
  • About 1 tablespoon olive or canola oil
  • 4 crusty sub rolls, preferably multigrain or whole wheat
  • Mayonnaise (can use light or reduced fat)
  • Thinly sliced tomatoes
  • Shredded lettuce, spinach leaves or arugula
  • Hot peppers (optional)

Place the flour on a small plate. Add salt, pepper paprika, parsley and lemon zest. Coat both sides of the fish with the flour mixture, shaking off excess. Heat a large nonstick skillet over medium-high heat. Add the oil, just enough to lightly coat the bottom of the pan. Add the fish and sauté until done and lightly browned, about 3 minutes per side, depending on thickness. Drizzle with a little lemon juice.

Meanwhile, if desired, remove some of the bread from inside the rolls. Lightly toast the rolls. Spread the insides with mayonnaise. Add the fish, then top with tomatoes, lettuce and optional peppers. Serve immediately.

Notes: I have used many different varieties of white fish. Catfish and tilapia are two of my favorites for sandwiches and usually less expensive than other fish.

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