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Sincerely-Food-Chef
Ambassador [Associate]
Ambassador [Associate]
  • 687 calories
  • 40 min
  • 4 servings

Ingredients

  • 2 (6 oz) jars artichoke hearts, marinated
  • 2 heads butter (Boston) lettuce
  • 1 tbsp capers
  • 2 eggs
  • 2 cloves garlic
  • ½ medium red onion
  • 1 ½ lb tilapia fillet
  • 4 tomatoes
  • 4 whole grain buns or rolls
  • all-purpose flour
  • black pepper
  • Dijon mustard
  • extra virgin olive oil
  • mayonnaise
  • panko bread crumbs
  • pure maple syrup
  • salt
  • white wine vinegar

Instructions

  1. Peel and mince garlic; mince capers. Transfer both to a small bowl along with mayo, vinegar, Dijon, and pepper. Whisk to combine the tartar sauce; set aside.
    • 2 cloves garlic
    • 1 tbsp capers
    • ⅓ cup mayonnaise
    • 2 tsp white wine vinegar
    • 2 tsp Dijon mustard
    • ⅛ tsp black pepper
  2. Combine oil, vinegar, Dijon, maple syrup, salt, and pepper in a large salad bowl; whisk to combine the dressing.
    • 4 tsp extra virgin olive oil
    • 4 tsp white wine vinegar
    • 1 tsp Dijon mustard
    • 1 tsp pure maple syrup
    • ¼ tsp salt
    • ¼ tsp black pepper
  3. Peel and thinly slice onion into half rounds. Set half of the onions aside on a plate. Add the other half to the bowl with the dressing and stir to combine.
    • ½ medium red onion
  4. Wash and dry the tomatoes, then halve and slice them. Place half of the tomatoes on the plate; transfer the other half to the salad bowl.
    • 4 tomatoes
  5. Drain and thinly slice artichoke hearts; transfer to the salad bowl. Set aside while you prepare the fish.
    • 2 (6 oz) jars artichoke hearts, marinated
  6. Whisk eggs in a medium bowl.
    • 2 eggs
  7. Place bread crumbs in a second medium bowl.
    • 1 cup panko bread crumbs
  8. Pat the fish dry with paper towels and place on a plate or other flat surface. Season with salt and pepper on both sides.
    • 1 ½ lb tilapia fillet
    • ½ tsp salt
    • ½ tsp black pepper
  9. Sprinkle flour over both sides of each fillet. Press gently to adhere.
    • 2 tbsp all-purpose flour
  10. Preheat a large nonstick skillet over medium heat.
  11. To bread the fish, dip each fillet into the egg, and then the bread crumbs. Press gently to adhere.
  12. Once the skillet is hot, add oil and swirl to coat the bottom. Working in batches if necessary, add fish to the skillet in a single layer and cook until golden brown and cooked through, about 4 minutes per side. Once done, transfer to a clean plate lined with paper towel.
    • 4 tsp extra virgin olive oil
  13. Meanwhile, toast the rolls.
    • 4 whole grain buns or rolls
  14. Wash and dry the lettuce; separate the leaves. Set aside 2 large leaves per sandwich. Chop or tear remaining leaves into bite-sized pieces, add to the salad bowl and toss to combine.
    • 2 heads butter (Boston) lettuce
  15. Place the bottom half of a roll on each plate. Layer with tartar sauce, lettuce, tomato, onion, and a crispy fish fillet; close with top half of the roll. Serve salad on the side and enjoy!

Nutrition per Serving

Calories
687
Fat
34g
Net Carbs
39g
Protein
49g

Cookware

  • chef's knife
  • colander
  • cutting board
  • garlic press (optional)
  • measuring cups
  • measuring spoons
  • mixing bowls
  • nonstick skillet
  • salad spinner (optional)
  • spatula
  • toaster (optional)
  • whisk or fork