Lightened Up Fried Fish Sandwiches Recipe

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Warning: I’m about to show you how to make the best sandwich ever. These lightened-up fried fish sandwiches feature crispy white fish fillets, juicy tomato slices, slivers of avocado, crunchy lettuce and a generous smear of herbed aioli. The combination of the crispy fish with the creamy aioli and cool vegetables is pure heaven. It’s a meal that’s guaranteed to transport you to a sunny beach, no matter the season.

A fried fish sandwich with tomato and avocaod on a serving board.

Healthy-ish fried fish sandwiches

Forget greasy, heavy fried fish. Instead of deep frying, the fish fillets are pan-fried until they’re light and crispy on the outside, with a flaky and tender center.

What kind of fish is best?

Any flaky white fish will work in these fried fish sandwiches, such as cod, flounder or sole. You could also go for halibut, which is a bit heartier. Seek out fresh, firm filets, which will not only taste better, but will also hold up better when pan-frying.

Step-by-step instructions:

Process shot showing how to bread fish, showing a bowl of corn flour, a bowl of beaten eggs and a bowl of panko breadcrumbs.

Set up a dredging station of fine cornmeal (or corn flour), eggs and panko breadcrumbs (I go for gluten free panko). Season each with salt and pepper.

Process shot showing a hand dipping a fillet of cod into a bowl of beaten eggs.

Dip seasoned fish fillets into the flour to coat, followed by the eggs, then the panko (arrange the breaded fish on a parchment-lined baking sheet).

Process shot showing a hand dipping a fillet of cod into panko breadcrumbs for the fried fish sandwich recipe.

Heat neutral vegetable oil (such as grapeseed or safflower) in a non-stick or cast-iron skillet. Add the fish fillets and cook they’re until golden brown on both sides and flaky in the center.

Breaded fillets of cod pan-frying in a cast iron skillet.

Transfer the cooked fish to a wire rack to drain, and season with salt.

Fried fish on a wire rack over a roasting pan.

How to serve this recipe:

A Tarragon & Caper Aioli (which you can make ahead) takes these fish sandwiches from ordinary to extraordinary. The sauce is like a more elegant and stimulating cousin to tartar sauce, with an herby flavor from tarragon, brightness from celery seeds and a hint of saltiness from capers (you’ll want to spoon it on everything). Slather the creamy aioli on buns with the crispy fish, juicy tomato slices, avocado and lettuce, and welcome to nirvana.

Three fried fish sandwiches with tarragon aioli on a serving board.

FAQs

Why do you put flour on fish before frying?

Dredging the fish fillets in flour (you can use corn flour, fine cornmeal or regular all-purpose flour) helps the egg wash to stick to the fish (otherwise it would slide right off), creating a crispier crust.

What kind of bread is used for fish sandwiches?

Serve the fish sandwiches on your favorite buns (regular or gluten-free). Brioche buns add sweet richness, but regular white or potato buns also work great.

A healthy fried fish sandwich on a plate with a bite taken out.

Recipe tips:

Any flaky white fish will work in this recipe, such as cod, flounder or sole. You could also go for halibut, which is a bit heartier. Seek out fresh, firm filets, which will not only taste better, but will also hold up better when pan-frying.
I love the subtly sweet flavor of fine cornmeal (or corn flour) in the breading, but you can use regular (or gluten free) all-purpose flour instead.
I use these gluten free panko breadcrumbs, but any brand will work.
Pan-frying the fish in a cast-iron or non-stick skillet helps prevent it from sticking.
A thin fish spatula makes it easy to flip the fillets while they’re cooking.
Serve the sandwiches with Oven Roasted French Fries and a Simple Green Salad for the ultimate feast!

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A fried fish sandwich topped with aioli, lettuce, tomato and avocado, on a serving board.

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(Healthier!) Fried Fish Sandwiches with Avocado, Tomatoes & Tarragon Mayo (Gluten Free Option)

These lightened-up pan-fried fish sandwiches feature crispy white fish, juicy tomato slices, slivers of avocado, crunchy lettuce and a generous smear of Tarragon Aioli (which is like a more elegant and stimulating version of tartar sauce). Be sure to make the aioli before beginning. The combination of the crispy fish with the creamy aioli and cool vegetables is pure heaven. Seek out fresh, firm fish filets, which will not only taste better, but will also hold up better when pan-frying. If using thin fillets of flounder or sole, cut them in half before breading and frying (pile both halves on the sandwich!).

Prep Time20

Cook Time10

Total Time30

Course: Main Course

Cuisine: American

Keyword: fried fish sandwich recipe, fried fish sandwiches

Servings: people

Author: Nicki Sizemore

Equipment

Large skillet

Ingredients

Fish Sandwiches

½ cup fine cornmeal or corn flour
2 eggs, whisked
1 cup regular or gluten-free panko breadcrumbs
Salt and freshly ground black pepper
1 pound flaky white fish fillets, such as cod, halibut, flounder or sole
¼ cup neutral vegetable oil, such as grapeseed or safflower

For serving

Tarragon Aioli (recipe link in header)
Buns (regular or gluten-free)
Tomato slices
Avocado slices
Red or green lettuce leaves

Instructions

Set up a “dredging station.” Place the cornmeal, whisked eggs and panko breadcrumbs in separate shallow bowls or rimmed plates. Season each with salt and pepper.
Trim the fish fillets into sandwich-sized or slightly smaller pieces, if needed. Season each with salt and pepper.
Dredge the trimmed fish filets in the cornmeal (on both sides), followed by the whisked eggs, followed by the breadcrumbs. Place the breaded filets on a wax- or parchment-lined baking sheet while you heat up your skillet.
Heat the oil in a large, heavy cast iron or nonstick skillet over medium-high heat until shimmering (add a pinch of breadcrumbs to test the oil—they should immediately start to sizzle). Working in batches, fry the fish for about 1-3 minutes per side (depending on the thickness of the fish), or until golden brown on both sides and cooked through (keep your eye on the heat—if the fish is browning too quickly trust your instincts and turn it down). Transfer the fish to wire rack and season with salt.
Spread some of the Tarragon Aioli on 4 buns (I like to spread a thick layer on the bottom bun, and a lighter smear on the top bun). Arrange the fried fish on each bun, followed by a tomato slice, a few avocado slices and a leaf or two of lettuce. Crown the sandwiches off with the top buns, then devour.

Notes

Tips:

Any flaky white fish will work in this recipe, such as cod, flounder or sole. You could also go for halibut, which is a bit heartier. Seek out fresh, firm filets, which will not only taste better, but will also hold up better when pan-frying.
I love the subtly sweet flavor of fine cornmeal (or corn flour) in the breading, but you can use regular (or gluten free) all-purpose flour instead.
I use these gluten free panko breadcrumbs, but any brand will work.
Pan-frying the fish in a cast-iron or non-stick skillet helps prevent it from sticking.
A thin fish spatula makes it easy to flip the fillets while they’re cooking.
Serve the sandwiches with Oven Roasted French Fries and a Simple Green Salad for the ultimate dinner!

Lightened-Up Fried Fish Sandwiches with Tarragon Aioli (Gluten Free Option)