Cornmeal Crusted Fish Sandwich

The Kid and I were on vacation a couple weeks ago for our first trip to a Texas beach. I grew up on the East Coast and have always gone to places like the Outer Banks, Virginia Beach, and Rehobeth. Because I lived so close, I know what real seafood tastes like. Sorry Dallas, your seafood isn’t it. While we were at the beach, I took advantage and had seafood every chance I got and it was well worth it.

I had a grilled fish sandwich one night for dinner that was to die for. It was your basic fish sandwich, but the fact that I don’t have it all the time made it special. I wanted to give a homemade version a try to see how that tasted. I used flounder since that’s easy to find and affordable. You can use any white fish you like – cod, flounder, catfish, tilapia. They are pretty much interchangeable.

I breaded the fish in cornmeal and broiled it for a nice “fried” crunch without the calories. The spices were a nice touch of flavor also. You can add cheese, cocktail sauce, tartar sauce, or serve it however you like your fish sandwich.

Cornmeal Crusted Fish Sandwich Cornmeal Crusted Fish Sandwich

  • 3 Tbsp ground cornmeal
  • 2 tsp chili powder
  • 1/2 tsp cumin
  • 1/4 tsp salt
  • 1/2 tsp coriander
  • 1/8 tsp crushed red pepper
  • 16 oz flounder filets
  • 4 hamburger rolls
  • 4 Tbsp fat free mayonnaise
  • Lettuce and sliced tomatoes
  • Lime slices, optional

Preheat the broiler on your oven and line a cookie sheet with tin foil. Place the cornmeal and spices in a shallow dish and mix with a fork to combine. Dip each piece of fish on both sides in the spice mixture to coat and place on the foil.

Broil for 3 – 4 minutes per side until the fish is cooked and the crust is golden and crispy. Remove from oven. Toast the hamburger rolls if you like and spread with 1 Tbsp of the mayonnaise. Top with the lettuce, tomato slices, and fish filets. Serve with a slice of lime, if desired.

Makes 4 sandwiches at approximately 282 calories – 22g protein, 31g carbs, and 8g fat.

I used plain white hamburger buns from Aldi that were 120 calories each. You can serve your sandwich open faced, on a sandwich thin, or a different type of roll if needed. It’s also pretty easy to pick different spices to change the flavor of the fish too. If you want a more traditional cornbread coating, leave out the spices and use cornmeal and a teaspoon of sugar.

I had plenty leftover and have had fish sandwiches for lunch this week. Can’t beat that! You don’t even need to hit the beach for this sandwich. Although if you can, do!

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