Ingredient Fish & Seafood Fish Cod Crispy Cod Sandwich 5.0 (3) 3 Reviews Skip frying but keep all the crunch with this healthy baked fish sandwich recipe. The wire rack ensures both sides of the baked cod get crispy. By Hilary Meyer Hilary Meyer Hilary Meyer is a recipe developer, tester, and content creator. After graduating from culinary school, she started working the EatingWell Test Kitchen in 2006, developing and testing recipes. EatingWell's Editorial Guidelines Updated on April 18, 2024 Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Cook Time: 30 mins Total Time: 30 mins Servings: 4 Yield: 4 servings Nutrition Profile: Nut-Free Soy-Free Low-Calorie Jump to Nutrition Facts Cook Mode (Keep screen awake) Ingredients 1 large egg white 2 ¼ cups cornflakes, crushed 1 pound cod, cut into 4 pieces 1 teaspoon garlic powder ½ teaspoon ground pepper ¼ teaspoon salt Olive oil cooking spray ⅓ cup mayonnaise 2 tablespoons dill pickle relish 4 whole-wheat hamburger buns Lettuce, carrots, cucumbers, radishes, cabbage, bell peppers and/or tomatoes for serving Directions Preheat oven to 425 degrees F. Line a baking sheet with foil, place a wire rack on it and coat with cooking spray. Whisk egg white in a shallow dish until frothy. Place cornflakes in another shallow dish. Sprinkle cod with garlic powder, pepper and salt. Dredge the cod in egg white, shaking off any excess, then coat with cornflakes, pressing to help them stick. Place on the prepared rack. Coat the top and sides of the fish with cooking spray. Bake the fish until golden brown and an instant-read thermometer inserted in the thickest part registers 145 degrees F, 15 to 20 minutes. Combine mayonnaise and relish in a small bowl. Serve the fish on buns with some of the sauce and vegetables. Originally appeared: EatingWell Magazine, July/August 2017 Save Rate Print Nutrition Facts (per serving) 343 Calories 16g Fat 30g Carbs 20g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 1 fish sandwich Calories 343 % Daily Value * Total Carbohydrate 30g 11% Dietary Fiber 4g 14% Total Sugars 5g Added Sugars 2g 4% Protein 20g 41% Total Fat 16g 21% Saturated Fat 3g 13% Cholesterol 52mg 17% Vitamin A 666IU 13% Vitamin C 5mg 5% Folate 67mcg 17% Sodium 724mg 31% Calcium 62mg 5% Iron 3mg 19% Magnesium 63mg 15% Potassium 442mg 9% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.