Wednesday, August 3, 2016

Delicious Fishwitch

Fish is something we need to eat more of as it’s a lean protein full of healthy fats. In spite of this, people don’t seem to eat enough of it, and I suspect that the reason is packaging. Fish – which unprocessed is full of scales and tiny bones – is a pain in the butt to prepare, and when done wrong, can be kinda smelly. Luckily, there’s a way around this.

Clever fishsellers now offer inexpensive varieties like sole and pollock in the freezer section with the scales and bones already removed. That means that you can thaw and go!

This sandwich is a great way to introduce fish back into your diet by disguising as a popular fast food item: the fishburger. Unlike the fishburgers of fast food chains, you’ll have the comfort of knowing what went into this sandwich start to finish and it’s a breeze to make. The red curry tartar sauce makes this sandwich extra special!

Here’s How You Do It

Difficulty Level: Medium Easy
Prep time: 5 - 10 Minutes
Cook Time: 25 Minutes

Serves 2



2 Frozen Filets of Sole, Haddock, or Pollock, Thawed and Cut in Half

1 Cup of Flour

½ Teaspoon EACH of Salt, Pepper, and Garlic Powder

1 Egg, Beaten

1 Teaspoon of Hoisin or Oyster Sauce (Optional) – Available in the Asian foods section of most major grocery stores and in Asian markets.

½ Cup of Shrimp Chips or Crackers, Crushed – You can get these in Asian markets or sometimes in the Asian Foods section of major grocery stores. If you can’t find them, substitute your favorite crushed potato chip – barbeque would work well – or leave them out and add another half cup of panko to the mix.

1/2 Cup of Panko – This is a Japanese style breadcrumb available in either the fish section or the Asian foods section of most major grocery stores. It’s light and a lot crispier than regular breadcrumbs.

1 Sheet of Nori (Sushi) Seaweed, Finely Chopped – The easiest way to do this is with a clean pair of kitchen scissors. You can find this stuff in either the fish section or the Asian foods section of most major grocery stores and in Asian markets.

1 Teaspoon of Unsweetened Flaked Coconut (Optional)


2 Tablespoons of Mayonnaise or Jarred Salad Dressing

¼ Teaspoon of Thai Red Curry Paste – This paste, made of chilies, lemongrass and other things is the basis of Thai red curries. Available in the Asian foods section of most major grocery stores and in Asian markets it creates an amazingly unique flavor in this sandwich and the creaminess of the mayo tempers its heat. Don’t like curry? No problem! Use your favorite spicy mustard instead!

2 Gherkins (small pickles), Finely Chopped

1 Tablespoon of Capers, coarsely chopped

¼ Teaspoon of Lemon Zest


2 Sandwich Rolls – I used Challah rolls, but feel free to use whatever is cheap and available

1 Cup Iceberg Lettuce, Cleaned and Chopped


Measuring Cups and Spoons

1 Knife and Cutting Board

1 Baking Sheet

2 Regular Bowls

1 Regular Plates

1 or 2 Zip-Top Bags

1 Pair of Scissors

1 Fork

1 Spoon

Cooking Spray

Preheat the oven to 350 oF.

In a zip top bag, combine the crushed chips, seaweed, panko, and coconut (if using) and shake everything together to combine.

Pour the panko mixture onto a plate.

On another plate, combine the flour, garlic powder, salt and pepper and stir with a fork or your fingers to combine.

In a regular bowl, beat the egg and hoisin or oyster sauce together using a fork.

Spray the baking sheet with cooking spray.

Dip the fish fillet halves in the flour, and then dip them in the egg mixture, followed by the panko mix making sure they’re as evenly coated as possible.

Put them on the baking sheet.

Bake for 15 minutes or until the fish is firm and the crust looks extra crispy.

While the fish is baking, combine the mayonnaise, curry paste, lemon zest, gherkins and capers in a regular bowl and stir everything to combine.

When the fish is out of the oven let it cool on the counter for 2 minutes. You want it warm, not burning hot.

You can now assemble your sandwiches!

Cut the rolls in half lengthwise and smear the mayonnaise mixture on either half.

Put the fish on top and cover with the chopped lettuce.

You can now serve as is or with a nice soup and enjoy!

-Samantha R. Gold

Questions? Comments? Requests?

Bring it on!

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Trolls will be unceremoniously deleted and dismissed.


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