365
calories per sandwich
From Good Housekeeping
Active
time 10 minutes
Total
time 15 minutes
Makes 4 Sandwiches
Nonstick
cooking spray
3 cups
shredded red cabbage (6 oz.)
2 Tbsp.
apple cider vinegar
½ tsp.
celery seeds
¼ cup
fresh flat-leaf parsley leaves, finely chopped
¼ cup plain
fat-free Greek yogurt
2 Tbsp.
light mayonnaise
2 Tbsp.
sweet pickle relish
1 Tbsp. fresh
lemon juice
1 tsp.
Dijon mustard
Salt and
pepper
2 large egg
whites
¾ cup plain
dried breadcrumbs
4 skinless
flounder fillets (4 oz. each)
4 whole
wheat hamburger buns, toasted
½ English (seedless) cucumber, very thinly sliced
1.
Arrange oven rack 4
inches from heat source. Preheat broiler on high. Lightly coat 18″ by
12″ jelly-roll pan with cooking spray.
2.
In large bowl, combine
cabbage, vinegar, and celery seeds; toss well. Set slaw aside.
3.
In bowl, with whisk,
combine parsley, yogurt, mayonnaise, relish, lemon juice, mustard, ¼ teaspoon
salt, and 1/8 teaspoon freshly ground black pepper; cover tartar sauce and
refrigerate.
4.
In pie plate, whisk egg
whites just until frothy. Place breadcrumbs on waxed paper. Sprinkle flounder
fillets with ¼ teaspoon salt and ¼ teaspoon pepper to season both sides. Dip
fillets into egg whites, then coat with breadcrumbs, patting on crumbs to cover
both sides. Arrange fillets on prepared pan. Broil 2½ to 3 minutes, or until
fillets are golden brown, turning once.
5.
Cut each fillet in
half. On bottom of each bun, spread 2 tablespoons tartar sauce; top with
cucumber, 2 pieces flounder, and V4 cup slaw. Replace tops of buns to serve.
Each
sandwich About 30 g
protein, 46 g carbohydrate, 7 g total fat (1 g saturated), 6 g fiber, 56 mg
cholesterol, 930 mg sodium.