Monday, March 23, 2009

MMMMMM MMMMMM Good! Filet-O-Fish

And no it ain't Campbell's soup!

Here is a recipe from Devin Alexander's "Fast Food Fix" And remember.........this one's for you Kel!

McDonald's Filet-O-Fish

olive oil spray
1 center-cut cod or other mild white-flesh fish filet (about 3.5 oz)
1 egg white
1 tbsp fat-free milk
1 tsp unbleached or all-purpose flour
pinch of paprika
pinch of salt
1 tbsp dry bread crumbs
1/2 tsp yellow corn meal
1 hamburger bun
1/2 slice (1/4 oz) 2% milk yellow American cheese
1Tbsp + 1/2 teaspoon McDonald's Tartar Sauce

1) Preheat oven to 450*. Lightly mist nonstick baking sheet with spray.

2) Place the fish on a cutting board, & cover with waxed paper. Pound to an even 1/4" thickness. Cut the fish into a 3.5"X3" piece. Feel free to reserve scraps for another 'fishy' recipe.

3) Combine egg & milk in a bowl, & beat until smooth. Line up two small sheets of waxed paper next to this bowl. On the first, combine the flour, paprika & salt. On the second, combine the bread crumbs and cornmeal.

4) Do fish as so:

a) Dip in flour and shake off excess.

b) Coat completely in egg mixture, and allow excess to drip off.

c) Coat completely in bread crumb mixture.

5) Put the fish on the baking sheet, and mist with olive oil spray (LIGHTLY). Bake for 5 minutes, then carefully flip the fish. Bake for 4 to 6 minutes until the breading is crisp and the fish flakes easily.

6) While doing #5, you can toast your bun cut sides down (apparently this takes 2-3 minutes)

7) Assemble as so:

a) Bun botom, cut side up
b) Cheese
c) Fish
d) Tartar sauce
e) Bun top, cut side down

8) Eat!

When made as directed, this is the nutritional information:

283 calories, 19 g protein, 34 g carbohydrates, 8 g fat, 2 g sat fat, 2 g fiber

Original Sandwich
400 calories, 14 g protein, 42 g carbohydrates, 18 g fat, 4 g sat fat, 1 g fiber

Devin's Cheat (which I do use as a time-crunched and VERY hungry person)

Buy frozen prebreaded/battered fish filets at the supermarket. Be sure they're baked and not fried.

My Cheat

I use 100% whole grain (usually whole wheat) buns....but be careful! Be sure you're not buying those huggantic ones....make absolutely sure the ones you get are regular hamburger-sized buns. The whole grains are much more nutritious and will help to keep you fuller for longer.

McDonald's Tartar Sauce
1/4 c low-fat mayonaisse
1 tbsp + 2 tsp dill pickle relish
1/4 tsp sugar
pinch of mustard powder
1 tsp chopped capers

Combine all the junk above very well. Store in an air-tight container, and it will be good for up to a month. Stir in capers just before serving (which in our house means just throw it in anyway).

Quite honestly, taste as you go with this. I know I use more relish (juicy-ness and all) and instead of jacking it up with more sugar to make it taste just like the original, I usually use regular granualated Splenda in pinches until it tastes just so. You could also probably just use Splenda for the whole recipe. In all honesty too, when I don't have any mustard powder (mmmmm Coleman's!!!), I just use the liquid stuff.

Makes 4 servings

Per serving:
32 calories, <1 g protein, 4 g carbohydrates, 2 g fat, < 1 g sat fat, < 1 g fiber

And if you couldn't already tell....I 'eyeball' everythign through taste and eventually find reasonable and healthy substitutions. And please PLEASE go buy Devin's cookbooks! They totally rock!

And DUH! I use a WHOLE piece of cheese (SSSSSSSSSHHH!!!!)

1 comment:

  1. YUM, Melissa! Thank you! Ed's wallet thanks you, too, bwahahaha!