Recipe: McDonald's Fish Fillet Sandwich Recipe

Key Nutrition Facts: Sodium: 635 mg/ Sat Fat: 3g/ Cholesterol: 40mg (*see disclosures)

I have memories of my dad taking toddler-me to McDonald's and only ordering the "Filet-O-Fish" because he believed that fish was "healthier" than red meat. He wasn't wrong, but fast food burgers are processed and drenched with oil, so he wasn't entirely right either. After my dad had his heart attack, I was determined to treat him to a fish filet sandwich as he did with me so many times in my childhood. He was really down in the dumps after a triple bypass, so I wanted to show him that he could have a fish filet sandwich even better than McDonald's... mission accomplished. I want to share this special recipe with you and your loved ones!

Ingredients*:

• 3 oz Fresh cod or white fish

• All-purpose flour or corn starch

• Egg White

• 1/4 cup Salt Free Bread Crumbs or brand with equivalent nutrition facts

• 1 teaspoon Garlic Powder

• 1 teaspoon Onion Powder

• 1 teaspoon Dijon Mustard
  

• Half a slice of thin kraft singles

• Lower Sodium Tartar Sauce or brand with equivalent nutrition facts

• Martin's Potato Buns or brand with equivalent nutrition facts

• (Optional and if your doctor-approved diet permits: a pinch of any of the Top 10 Salt Replacements)

Let's Cook:

Step 1: Prepare the Fish Fillets

• Preheat oven to 350 degrees.

• Pat fish fillet dry with paper towels, then coat filet with dijon mustard.

• In a bowl, mix garlic powder, onion powder and breadcrumbs

• Set up three shallow bowls - one with flour, one with beaten egg whites, and one with breadcrumb mixture.

• Dredge each fillet in flour (or corn starch) dip it in the egg wash, and then coat it thoroughly with breadcrumb mixture. There will be extras of all. That is okay!

Step 2: Cook the Fish

• Put coated fish filets on a baking sheet and cook for 30 min (or when flaked with a fork)

Step 3: Assemble the Sandwich

• Toast the burger buns until lightly golden.

• Spread 1 tablespoon of tartar sauce on each bun.

• Place a crispy fish fillet on the bottom bun.

• Top it off a half slice of kraft singles.

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Good Tips, Sassy Comments and Annotations:

• I would highly recommend that you chose the lowest sodium tartar sauce and bun that you can find. Those are the two most sodium-rich ingredients

• Did you know that the Mcdonald's burgers only have a half slice of American cheese? No joke. I googled it. Yes, a half slice is all you need. Save the cholesterol, saturated fat and sodium!

• Bake instead of fry! Save the oil for another meal, baked is just as delicious!

• Depending on the color of the breadcrumbs, sometimes I'll "pre-toast" the breadcrumbs to give it a little color.

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Footnotes/Disclosures

*The nutritional information provided in this recipe is an estimate and is for informational purposes only. Actual nutrition facts may vary based on the specific ingredients and brands you use, as well as the portion sizes. For accurate nutritional information, please consult a registered dietitian or nutritionist. Thank you for understanding!

** Some of the links on this blog are affiliate links, which means I may earn a small commission if you click on the link and make a purchase. This is at no additional cost to you. As an Amazon Associate, I earn from qualifying purchases. Thank you for supporting Healthy Heart Foodie!

*** This article was written from the perspective of my own experience with my dad. My dad suffered from heart failure and coronary artery disease requiring bypass surgery. If you suffer from other medical conditions such as diabetes, there may be other considerations.

**** I am not a health-care professional and the information in this website is not meant to be medical advice. Please consult your doctor for medical guidance.

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