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This Fish Sandwich Recipe is made low calorie with almond flour baked in the oven making a healthy breaded fish sandwich recipe that’s flavorful and gluten free. I’ve paired it with a tasty 2-ingredient fish sandwich sauce adding flavor. It’s Gluten Free + Low Calorie + Paleo + Low Carb!
This is the best fish sandwich recipe! I’ve yet to find one that isn’t processed and made with healthier ingredients though. So, here we are making homemade fish sandwiches. It’s super simple to make them at home and you can freeze them for a future meal too!
This healthy fish sandwich recipe is baked in the oven and made with nutrient dense ingredients making it healthier and so much better for you than fast food fish sandwiches or freezer fish sandwiches at the store.
Why You Will Love This Fish Sandwich Recipe
Not only is this fish sandwich recipe baked in the oven making it healthier than fried versions, it’s also quite delicious! Here’s what makes it so amazing (better for you)!
- Winning Flavor: You get perfect crispness and great flavor for a main dish that really delivers!
- Easy to Make: Not only do they taste great and make a healthy option for meals, they go together with minimal effort and you can even make them ahead of time.
- Low Calorie: This fish sandwich recipe has 164 calories each. Calories are important for weight loss because you need a calorie deficit, but having the right ingredients to make up a calorie number is always more important than the number.
- Healthy Fat: This recipe has 7 grams of total fat per serving which mostly comes from the almond flour. But it’s the GOOD FAT your body needs.
- High Protein and Low Carb: – Each sandwich has 24 grams of protein, an ideal amount of protein for a meal and it’s naturally low in carbohydrates since we are using almond flour for the breading.
- Gluten Free & Paleo– This recipe is naturally gluten free, Paleo friendly, and grain free.
Ingredients and Substitutions
Here’s what you need to make fish fillet sandwich with almond flour. You will also need a sheet pan to bake the cod and sandwiches and mixing bowls for breading the fish.
- Cod: Cod is a mild fish and a popular option for fish sandwiches. You can also use other firm white fish options such halibut or haddock if you can’t find cod. I love to buy cod from Sizzlefish! Use my code SKINNYFIT for a discount.
- Almond Flour: A gluten and grain-free option to give the fish a crunchy texture. Coconut flour will not work as a substitute!! Gluten free flour and oat flour I suspect will work, but I have not tested them to know what the exact quantity would be for this recipe.
- Egg: The egg is the binder that breads the fish and holds everything together. It can not be omitted.
- Seasonings: Paprika, cayenne pepper, dill, salt and pepper. I love this simple spice blend I can make at home but you can also use any seasoning mix or fish seasoning you enjoy.
- Greek yogurt and Sriracha: Mixed together to make a very simple sauce for your fish sandwich. You can also use almond yogurt for a dairy-free version.
- Lettuce Leaves: Romaine or Bibb lettuce work great to make a wrap that works as a low-carb bun or you can also serve it on top of a salad.
How To Make a Fish Sandwich
Step 1: Place the cod fillets on a baking sheet.
Step 2: Bake the fish fillets in the oven for 25 minutes. Then remove them and allow them to cool slightly.
⭐️ PRO TIP: The fish does not need to be thawed before baking. I buy my cod delivered and frozen from Sizzlefish. They come individually portioned so you don’t have to mess with weighing the right quantity. Four pieces of individually wrapped cod works fine!
Step 3: Mix together the seasonings and egg.
Step 4: Shred the cooled cod into flakes in a mixing bowl with a fork. Add the almond flour and seasoning mixture. Mix together well so everything is combined.
Step 5: Form the mixture into 4 patties and place them on your prepared baking sheet.
Step 6: Bake them in the oven until golden brown then remove and serve!
Storage Tips
- Storing: Place your leftover cod sandwich in an airtight container and place it in the refrigerator for up to 5 days.
- Reheating: Place them in the oven on a baking sheet for 12-15 minutes at 350 F or reheat in the microwave for 2-3 minutes.
- Make Ahead: Prep the fish sandwiches all the way up through shaping the patties. Place the patties on a parchment lined baking sheet and freeze until solid. Once frozen transfer them to a freezer-safe container and freeze for up to 30 days. Once you’re ready to eat them. Place them on a baking sheet and bake. No thawing is required.
Expert Tips
- Serving: Serve up your baked fish sandwich with a low calorie cole slaw, healthy sweet potato fries or homemade healthy tomato soup for an easy meal.
- Use Parchment: Line your baking tray with parchment paper to keep the fish patties from sticking. If you don’t have any then be sure to spray the pan with cooking spray before adding the patties.
- Enjoy with a Tasty Sauce: I love the spicy fish sandwich sauce. The best fish sandwich sauce is yogurt and Sriracha mixed together, but you can also try this Greek yogurt ranch dressing, salsa yogurt, cocktail sauce, tartar sauce, or enjoy it plain.
Recipe FAQs
I love to keep it simple with a sauce and some sliced red onion. Sometimes I include a slice of lemon to squeeze over the top for a bit of brightness. Other toppings that work well include diced or sliced tomatoes, shredded carrots, shredded cabbage or coleslaw, or avocado.
I find it’s easiest to place the in a medium bowl and pull the fish apart with two forks until I get the right texture. You could also use a potato masher but be gentle breaking it into smaller pieces as you don’t want to mash the fish.
More Delicious Sandwich Recipes
If you tried this best fish sandwich or any other recipe on my website, please please leave a 🌟 star rating and let me know how you go in the 📝 comments below.
Healthy Fish Sandwich
Ingredients
- 16 oz cod fillet
- 1 egg
- ⅓ cup almond flour
- 1 tsp cayenne pepper
- 1 tsp paprika
- ½ tsp dill
- salt and pepper to taste
Optional for Serving
- Lettuce leaves, Romaine or bibb to use as a bun or youc an serve it up on top of a salad.
- Greek yogurt
- Sriracha, add desired amount to the Greek yogurt for a bit of spice
Instructions
- Preheat oven to 350 F. Prepare a baking sheet with parchment paper.
- Place cod fillet (or fillets) on a baking sheet. Bake 25 minutes. Remove from the oven and cool 5 minutes.
- Keep the oven on at 350 F. Discard the old parchment paper and replace with a new one.
- Once the cod is cool, use a fork to shred the cod into flakes into a mixing bowl. Mix the remaining ingredients into the bowl with the cod.
- Form 4 patties with the mixture then place them on the prepared baking sheet.
- Bake at 350 F for 20 minutes until golden brown. Remove from the oven and serve immediately or cool completely and store in the freezer.
- If making the sauce, add a few drops of Sriracha to some Greek yogurt and mix until creamy and smooth. Adjust to your tastes.
- Refrigerate the fish sandwiches for up to 5 days or freeze up to 30 days.
Notes
- My Amazon shop has more products similar to those used for this recipe and that I recommend to my weight loss clients.
- If you enjoy this recipe, check out my cookbook for more delicious recipes!
- Serving: Serve up your baked fish sandwich with this Low Calorie Cole Slaw and Healthy Sweet Potato Fries for an easy meal.
- Use Parchment: Line your baking tray with parchment paper to keep the fish patties from sticking. If you don’t have any then be sure to spray the pan with cooking spray before adding the patties.
- Enjoy with a Tasty Sauce: I love the spicy fish sandwich sauce but you can also try this Greek Yogurt Ranch Dressing, cocktail sauce, tartar sauce, or enjoy it plain.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Question, what is the sauce on top? Is it just sriracha and greek yogurt? Totally want to make these!
I found the recipe for the sauce on another of your recipes. Making it tonight. Smells so good.
3 tbsp Sriracha
1/2 cup Greek yogurt
I made this recipe somewhat. I didn’t shred the cod and make patties. I just put the cod in the oven with almond flour and the spices and baked it at 420° for about 20 minutes. I put it on toast with lettuce and red onion. I didn’t have any yogurt. It was good. Thanks.
Ummmm YES! I love fish sandwiches! Great healthy take on it here, Megan! 🙂
Glad you agree! Thanks Ashley!
I was just thinking that I need to branch out from salmon patties to other types of fish, will have to give these a try.
Hope you do!
OMG that’s funny I get asked that all the time too! Well I used to, when I used to go to the gym lol Now Nala is my source of encouragement while I workout at home ha ha
Another reason to get a dog!
TRAINING FOR LIFE PEOPLE (and often carbloading for life, lol). These sound delicious!
Isn’t that the truth!
Something about the summer always gets me in the mood for fish. These sound delicious!
I couldn’t agree more!