Lighten Up!!
Baked Cornmeal Crusted Grouper Sandwich with Tartar Sauce

Yield: 4 servings
Source: Cooking Light, May 2003, p. 194
Comments: I used 7 1/2 oz. cod per sandwich (6 1/2 oz cooked) instead of grouper and used a light bun. Without tartar sauce, that came to 6 points per sandwich, instead of 10. You can buy low fat tartar sauce (1 pt per 2 T.) or you can make your own by mixing 1 T. light mayo with a little minced onion and sweet relish. Thus the recipe can be considerably further lightened.

INGREDIENTS:

Grouper:
1/2 c. yellow cornmeal
1/2 tsp. salt
1/4 tsp. ground red pepper
1/4 c. 2% reduced fat milk (I used skim)
4 (6 oz) grouper fillets
cooking spray

Tartar Sauce:
1/2 c. low fat mayonnaise
2 T. chopped green onions
1 T. sweet pickle relish
1 1/2 tsp. capers
1 1/2 tsp. fresh lemon juice
1/2 tsp. Worcestershire sauce

Additional Ingredient:
4 (1 1/2 oz) hamburger buns, split

INSTRUCTIONS:

  1. Preheat oven to 450.
  2. To prepare grouper, combine cornmeal, salt, and red pepper in a shallow dish, stirring well with a fork.
  3. Place milk in a shallow bowl. Dip each fillet in milk; dredge in cornmeal mixure.
  4. Place fish on a baking sheet coated with cooking spray.
  5. Bake at 450 for 10 minutes or until fish is done, turning once.
  6. To prepare tartar sauce, combine mayonnaise and next five ingredients, stirring with a whisk.
  7. Spread about 2 T. tartar sauce over cut sides of each bun; place one fish fillet on bottom half of each bun. (Use a nice wide spatula--it's easy to break!)
  8. Top fillets with remaining bun halves.

NUTRITIONAL INFO:

Healthy Units: 10 (see comments)
Cal=443; Fat=14.3; Protein=38.5; Carb=38.3; Fiber=2.5; Chol=75mg; Iron=3.2mg; Sodium=961mg; Calcium=110mg

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