Fish Sandwich


*Credit: 2016 Nutrition and Fitness Calendar Photos from Iowa State University Extension & Outreach Staff

Before I started the January 2016 Losin’ It Program, I was able to partner with The Ohio State Expanded Food and Nutrition Education Program (EFNEP) to tie in the nutrition side of exercise. The program went for 8 weeks, helping educate individuals/families on how to make better food choices, &┬ásaving money.


2 tablespoons oil (canola or vegetable)

1/4 cup cornmeal

4 frozen filets (about 3 oz each) of white fish, thawed

4 hamburger buns

Optional sandwich toppings; sliced onions & tomatoes, leaf lettuce, light ranch dressing or tartar sauce


  1. Heat oil in a skillet over medium heat until hot. Spread the cornmeal on a plate and press the fish into the cornmeal to coat on all sides.
  2. Fry the fish in the hot oil until the cornmeal is lightly browned. this will take about 2-3 minutes on each side. Fish is done when the internal temperature reaches 145*F or it flakes easily with a fork.
  3. Move the fish from the pan to a plate lined with paper towels. Pat the fish dry with more paper towels.
  4. Assemble sandwiches with your favorite toppings.

Clever ideas/tips;

  • Thaw fish in the refrigerator overnight.
  • for more flavor, mix 1 teaspoon seasoning with cornmeal before coating fish. Seasoning might be lemon pepper, pepper, garlic powder, or chili powder.
  • Make homemade tartar sauce. Stir light mayo or salad dressing with pickle relish.