Fat & Happy: Tilapia Fish Sandwiches

I’m constantly looking for creative ways to work fish into our meals. Dave, my significant other, is not a fan of fish, but the health benefits of fish (at least when it’s not fried) outweigh his whining. So, bring on the fish!

These are two completely different sandwiches. One has an Italian flare with a spread made boosting lemons and capers. The second sandwich plays off of South American and Thai flavors by mingling lime and chili powder with cabbage and mint.

Don’t fear fish even if you are land-locked, just think of it as an opportunity to get creative. Do you know about Greek yogurt? If not, drop everything you are currently doing, go straight to the store and buy some now. It’s thick, creamy and tasty, and can be a replacement for fattier options like sour cream. For heartier spreads and if you are NOT watching your weight, you can use mayo or sour cream rather than yogurt. These sandwiches are a fun way to hearty-up fish to help it become a fat and happy meal.

Tilapia Fish Sandwiches

4 fillets of flaky white fish
1 cup cornmeal
1 tbsp. butter (or olive oil)
4 crusty bread rolls

Make the two spreads first (recipes below). Pour the cornmeal on a flat plate. Dredge each fillet in the corn meal, place in a heated pan with the butter. Saute the fish about 2-3 minutes per side over medium heat. Then, assemble each sandwich with the ingredients below. Use one fillet per sandwich.

Italian Fish Sandwich

1/2 cup Greek yogurt
2 tbsp. lemon juice
Zest of 1/2 a lemon
2 tbsp. capers
3 tbsp. red onions, finely chopped
1 tbsp. chopped parsley
tomato slices
Red leaf lettuce

For the spread, combine the yogurt, lemon juice and zest, capers and onion in a bowl. Stir to combine. When the fish is ready, place the spread on the bun along with a tomato slices, a sprinkle of parsley and fresh leaf lettuce. Top with the sauteed fish and serve while warm.

Spicy Cabbage Fish Sandwich

1/2 cup yogurt
2 tbsp. lime
Zest of 1/2 lime
1 tsp. chili powder
1/2 tsp. paprika
1/2 tsp. ground cumin
1 large garlic, minced
1 tsp. mint, chopped
1 tsp. parsley, chopped
thinly sliced cabbage or broccoli shreds
Tomato slices
Thinly sliced red and yellow peppers

For the spread, combine the yogurt, lime juice and lime zest, chili powder, cumin and garlic in a bowl. Mix to combine and set aside. When the fillets are ready, add the spread and sprinkle with the the chopped mint and parsley. Place the cabbage, tomato and peppers on the buns. Top with the sauteed fish. Serve immediately while warm.

Tips and techniques: Substitute whatever white fish you like, I happened to have tilapia on hand. It’s a nice simple fish, with a mild flavor. Use a light hand as this fish is flaky and can break apart easy. The remaining spreads can be used on eggs the next morning or mixed in a salad for lunch.

Find more great recipes on Monique’a Blog at http://fatandhappyblog.blogspot.com/