Panko Crusted Cod Fish Sandwich w/ Potato Pancakes

Dinner Tonight: Panko Crusted Cod Fish Sandwich w/ Potato Pancakes





Went to bed sort of early last night and really got a nice long sleep in for a change. Woke up

refreshed and hungry. So for Breakfast I made Waffles and Turkey Sausage Links. For the waffles I used Bisquick Heart Smart Mix. The Heart Smart Mix has fewer calories, low fat, and less carbs than the normal mix. Mom and Dad was heading to McDonald's but I talked them into staying home and eating healthier for a change. So I made a big plate full of Waffles for everyone. After my morning workout it was house cleaning day today. Vacuumed and dusted inside and then went outside and did some cleaning out there. Not bad out, a bit warmer and bit more humidity but not too bad. For dinner tonight it's a Panko Crusted Cod Fish Sandwich w/ Potato Pancakes.



I had purchased the Cod earlier in the week and had it in freezer. I let it thaw overnight in the fridge. To prepare the Cod I rinsed the fillets off with cold water and patted dry. Then seasoned them with Sea Salt and Pepper. Combined the flour and both Garlic Powder and Onion powder then press both sides of fillet into flour for a light dusting , shaking off any excess flour. Dipped the floured fillets into the Paprika seasoned Egg Beater’s, allowing excess to drip off. Place fillets, one at a time, in Panko Bread Crumbs, and lightly toss fillets until both sides are covered. Meanwhile, heat canola oil in a skillet and place the fillets in and saute 3 minutes each side, or until fillets are heated through and Panko Crust has browned.Served the fillet on a Kroger Whole Wheat Hoagie Bun with a slather of McCormick's Tarter Sauce. Made one extra for my lunch tomorrow!



Fish and Potatoes are such a natural and delicious pairing. So with that being said I prepared some Manischewitz Potato Pancake Mix, my favorite (Never made a cake I didn’t like!). Just add 2 Egg Beater’s (1/2 Cup), 2 1/4 Cups Water, to the mix stir and fry! Easy and makes one good Potato Pancake and their only 80 calories and 18 carbs per serving (3 Potato Pancakes). For dessert later a Healthy Choice Dark Fudge Swirl Frozen Greek Yogurt.








Panko Crusted Cod Fish Sandwich

Ingredients:

(4) 4oz. Orange Roughy or Cod Fillets

1c. Shake and Bake Seasoned Panko
Sea Salt and Ground Black Pepper, to taste
1 tsp. onion powder
1/2 tsp. garlic powder
1/2 tsp. paprika
1/2 c. Egg Beater’s
1/2 c. Flour
1 Tbs. Canola Oil

Directions:

* Rinse fillets and pat dry the fillets and season with Sea Salt and Pepper.
* Combine flour and both Garlic Powder and Onion powder then press both sides of fillet into flour for a light dusting , shaking off any excess flour.
* Dip floured fillets into Paprika Seasoned Egg Beater’s, allowing excess to drip off.
* Place fillets, one at a time, in Panko Bread Crumbs and lightly toss fillets until both sides are covered.
* Meanwhile, heat canola oil in skillet and place the fillets in oil and saute 4 minutes each side, or until fillets are heated through and Panko Crust has browned.

Number of Servings: 4