5 oz buttery white crackers
1 garlic clove
1/4 cup fresh parsley leaves
1/2 tsp salt
1/2 tsp freshly ground black pepper
2 eggs
4 small cod fillets
3 tbsp plain flour
2 tbsp vegetable oil
8 soft sandwich rolls
Tartar sauce, as desired
1 tomato, sliced
Lettuce leaves, as desired
Place the crackers, garlic, parsley, salt and pepper in a food processor and pulse until it forms a smooth crumb. Set aside into a bowl.
In a separate bowl, lightly beat the eggs. Start by dipping the fish fillets in the egg mixture, drip off the excess, then roll them into the bowl of crumbs.
Heat olive oil and cook the fish over medium-high heat until lightly golden, for 3 to 4 minutes. Flip to the other side for another 3 minutes.
Keep the fillets warm by loosely covering them with tin foil until ready to serve.
Place the fillets in between the soft rolls, topped with tartar sauce, lettuce and tomato. Alternatively, skip the bread and turn it into a side salad, for a lighter meal.
Sugar: 6g
:
Calcium: 327mg
Calories: 1365kcal
Carbohydrates: 89g
Cholesterol: 469mg
Fat: 28g
Fiber: 4g
Iron: 10mg
Potassium: 4006mg
Protein: 178g
Saturated Fat: 10g
Sodium: 1745mg
Vitamin A: 1051IU
Vitamin C: 18mg
