Breaded Fish Sandwiches with Mint-Caper Tartar Sauce

Breaded Fish Sandwiches with Mint-Caper Tartar Sauce
17 Ingredients
  • 2 tablespoons canola mayonnaise
  • 2 tablespoons low-fat sour cream
  • 1 tablespoon capers, chopped
  • 1 tablespoon finely chopped fresh mint
  • 2 teaspoons finely chopped fresh flat-leaf parsley
  • 1/2 teaspoon red wine vinegar
  • 3/8 teaspoon freshly ground black pepper, divided
  • 1 medium Vidalia onion, thinly sliced
  • 3 cups ice water
  • 1/4 teaspoon salt
  • 4 (6-ounce) square-cut mahimahi fillets
  • 1/4 cup all-purpose flour
  • 2 large egg whites, lightly beaten
  • 1 cup panko (Japanese breadcrumbs)
  • 1 1/2 tablespoons olive oil
  • 4 (1 1/2-ounce) Kaiser rolls, halved and toasted
  • 8 thin tomato slices
Nutrition
498
25% daily value
4 servings
                                       
                                           
     

Fat

24% 15

Saturated

13% 3

Trans

- 0

Monounsaturated

- 6

Polyunsaturated

- 5

Carbs

16% 47

Carbs (net)

- 44

Fiber

12% 3

Sugars

- 6

Sugars, added

- 0

Protein

82% 41

Cholesterol

43% 129

Sodium

29% 688

Calcium

14% 136

Magnesium

19% 82

Potassium

21% 985

Iron

25% 4

Zinc

13% 1

Phosphorus

48% 333

Vitamin A

13% 117

Vitamin C

10% 9

Thiamin (B1)

29% 0

Riboflavin (B2)

32% 0

Niacin (B3)

81% 13

Vitamin B6

64% 1

Folate equivalent (total)

26% 104

Folate (food)

- 45

Folic acid

- 46

Vitamin B12

44% 1

Vitamin D

4% 1

Vitamin E

8% 1

Vitamin K

14% 17

Sugar alcohols

- 0

Water

- 450
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