Crispy Fish Sandwich

No, not fried. But, yes, still crispy and delicious! A fillet-o-fish sandwich that's absolutely good for you! With a dose of heart-healthy omega-3 fatty acids found in the fish (and there's more good-for-you fat in that avocado), luscious sliced tomato, crunch green leaves, and a whole wheat bun, this is a lunch or dinner that with keep you full and fit! Once again, it's Panko breadcrumbs to the rescue, allowing this dish to baked, but still maintain that crispy exterior.

We tried cod for the first time and were pleasantly surprised! It has a mild flavor and meaty texture. It was perfect for this sandwich! Halibut is about twice as expensive, so cod is a great option for saving some cash.

INGREDIENTS
2 4-oz. cod or halibut fillets, patted dry
salt and pepper, to taste
1 egg, whisked
1/4 cup milk
approx. 1 cup whole wheat panko breadcrumbs
approx. 1/2 cup all-purpose flour

2 whole wheat sandwich rolls (I used these onion rolls), toasted
romaine or butter (Boston ) lettuce
tomato, thinly sliced
salt and pepper, to taste
1/2 avocado, sliced

Lemon Herb Mayonnaise:
2 Tbsp. mayonnaise
splash of freshly squeezed lemon juice (to taste)
fresh herbs (such as basil and chives), chopped (to taste)

DIRECTIONS
1. Preheat oven to 350 F. Line a baking sheet with aluminum foil and place it in the oven to preheat as well.

2. Set up a breading station by placing the breadcrumbs, egg, and flour in three separate shallow dishes. Add the milk to the egg and whisk to combine. Season fish with salt and pepper on both sides. First dredge in the flour, then dip in the egg mixture, then coat with breadcrumbs. Set on a plate until ready to bake.

3. Remove the baking sheet from the oven and carefully place the fish on the sheet. Return to the oven and bake, uncovered, for 15-30 minutes (baking times will vary widely based on the size and type of fish), until fish flakes easily with a fork.

4. To prepare the mayonnaise, stir to combine mayo, lemon juice, and herbs in a small bowl. Adjust according to taste. Store in the refrigerator until ready to use.

5. When the fish is done, remove it from the oven. Spread mayonnaise on the top and bottom of each roll. First, place a bed of lettuce on the bottom of the roll. Next, place a slice of tomato, and season with salt and pepper. Place fish directly over the tomato. Top with avocado slices, and the other half of the bun. Serve immediately.

Makes 2 sandwiches.

(Adapted from Food Network)