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Pan-Seared Fish Sandwich
Prepped in 10
Quick
Free Griddle Contest
Pan-Seared Fish Sandwich

with Roasted Potatoes and Lemony Dip

8 min
Difficulty: 2/3
Canadian

Forget about fish Fridays! This revamped fish sandwich, flavoured with a lemony sauce and paired with dill-dusted potatoes, is totally craveable any day of the week. Ingredients: Red potato • Tilapia fillets • Artisan bun (enriched wheat flour, water, canola oil, yeast, sugar, invert sugar, salt, vinegar, citrus fiber, mono- and diglycerides of fatty acids, soy flour, calcium carbonate, sodium stearoyl-2-lactylate, monocalcium phosphate, amylase, xylanase, ascorbic acid, dough softener, potassium sorbate, calcium propionate, calcium sulphate, dried durum wheat sourdough (milled durum wheat products, bacterial culture), xanthan gum, guar gum) (milk, soy, wheat) • Mayonnaise (canola and/or soy oil, liquid whole egg, frozen egg yolk, water, salt, sugar, vinegar, concentrated lemon juice, spice extract, mustard, lactic acid, calcium disodium EDTA) (mustard, egg) • Dill pickles (cucumbers, water, vinegar, salt, calcium chloride, sodium benzoate, spices, natural flavors, polysorbate 80, turmeric) • Lemon • Spring mix (lolla rosa multi-leaf lettuce, red flash red oak lettuce, red leaf multi-leaf lettuce, green oak lettuce, bally hoo tango lettuce) • Dill-garlic spice blend (dehydrated onion, dehydrated garlic, salt, dill weed, canola oil, silicon dioxide) (sulphites).

Allergens

Triticale
Sulphites
Soy
Mustard
Wheat
Milk
Sulphites
Crustaceans
Egg
May contain traces of allergens
Tilapia
Peanuts
Sesame
Tree nuts
Fish
Gluten

Utensils

Parchment Paper
Baking Sheet
Measuring Spoons
Strainer
Zester
Small Bowl
Large Non-Stick Pan

Tags

Quick
Free Griddle Contest
Ingredients
Tilapia

Tilapia

300 g

Dill-Garlic Spice Blend

Dill-Garlic Spice Blend

1 tsp

Mayonnaise

Mayonnaise

8 tbsp

Red Potato

Red Potato

350 g

Dill Pickle, sliced

Dill Pickle, sliced

90 mL

Spring Mix

Spring Mix

28 g

Artisan Bun

Artisan Bun

2 unit(s)

Lemon

Lemon

1 unit(s)

Salt

Salt

0.125 tsp

Butter

Butter

2 tsp

Pepper

Pepper

0.125 tsp

Oil

Oil

2 tbsp

Preparation
1
Prep and cook potatoes

  • Cut potatoes into 1/4-inch rounds.
  • Add potatoes, half the Dill-Garlic Spice Blend and 1 tbsp oil to a parchment-lined baking sheet. (NOTE: For 4 ppl, use 2 baking sheets, with 1 tbsp oil per sheet.) Season with salt and pepper, then toss to coat.
  • Roast in the middle of the oven, flipping halfway through, until tender and golden-brown, 21-23 min. (NOTE: For 4 ppl, roast in the bottom and middle of the oven, rotating sheets halfway through.)

2
Prep

  • Meanwhile, strain pickles and pat dry with paper towels.
  • Zest the lemon. Juice half the lemon. Cut the remaining lemon into wedges.
  • Add mayo, lemon zest and 2 tsp (4 tsp) lemon juice in a small bowl. Season with salt and pepper, then stir to combine. Set aside.

3
Prep and fry fish

  • Pat tilapia dry with paper towels. Cut each filet in half crosswise, then season fish all over with remaining Dill-Garlic Spice Blend, salt and pepper.
  • Heat a large non-stick pan over medium-high heat. 
  • When hot, add 1 tbsp oil, then tilapia. (NOTE: For 4 ppl, cook tilapia in two batches, using 1 tbsp oil per batch.) Cook until tilapia is opaque and cooked through, 3-4 min per side.**
  • Transfer to a plate.

4
Toast buns

  • Meanwhile, halve buns, then spread 2 tsp (4 tsp) butter on the cut-sides.
  • Arrange on an unlined baking sheet, cut-side up.
  • Bake in the middle of the oven until golden-brown, 3-4 min. (TIP: Keep an eye on buns so they don't burn!)

5
Finish and serve

  • Dollop half the lemony sauce over buns.
  • Stack pickles, fish and spring mix on bottom buns. Close with top buns.
  • Divide fish sandwiches, potatoes and any remaining pickles between plates.
  • Serve remaining lemony sauce alongside for dipping.

Nutrition per serving

1050

kcal

Calories

68

g

Fat

12

g

Saturated Fat

70

g

Carbohydrate

6

g

Sugar

7

g

Dietary Fiber

42

g

Protein

135

mg

Cholesterol

1440

mg

Sodium

0.5

g

Trans Fat

1400

mg

Potassium

125

mg

Calcium

5.5

mg

Iron

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