Healthy Fish Sandwich

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This Healthy Fish Sandwich 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!

A healthy fish sandwich on a leaf of lettuce topped wit red onion slices, fresh dill and a sauce.

I'm obsessed with fish sandwiches! 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.

Ingredients to make fish sandwiches on the table before preparing.

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

Raw fish fillets on a baking pan before baking.

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!

Seasoning for healthy fish sandwiches mixed together in a bowl.

Step 3: Mix together the seasonings and egg.

Fish mixture in a bowl after adding the seasonings.

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.

Fish mixture shaped into a patty on a baking pan.

Step 5: Form the mixture into 4 patties and place them on your prepared baking sheet.

Baked fish sandwiches on a baking tray after cooking.

Step 6: Bake them in the oven until golden brown then remove and serve!

A white platter with fish sandwiches on top of leaves of bib lettuce and topped with sliced onions and sauce.

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 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.

Recipe FAQs

What fish sandwich toppings work best?

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.

What's the easiest way to shred the fish?

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.

A healthy fish sandwich on a leaf of lettuce with a spoon adding sauce to the top.

More Delicious Sandwich Recipes

If you tried this healthy fish sandwich recipe or any other recipe on my website, please please leave a 🌟 star rating and let me know how you go in the 📝 comments below.

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.