The Perfect Fish Sandwich
The Perfect Fish Sandwich
The Perfect Fish Sandwich
January 29, 2017    POSTED IN  DinnerLunchRecipes

Fish and other sources of seafood are an excellent source of ultra healthy omega-3 fatty acids as well as other beneficial nutrients, such as vitamin D and selenium. Research shows that getting plenty of omega-3 fatty acids helps to reduce inflammation, keep our heart healthy, boost brain performance and improve mood. Getting plenty of omega-3s during pregnancy is particularly important for optimal development of a baby’s brain and nervous system.

Choosing sustainable seafood is important both for your health and our environment. To learn more about sustainable seafood and what the best choices of seafood to buy in your area are check out Monterey Bay Aquarium Seafood Watch or Blue Ocean Institute.

The Perfect Fish Sandwich
PREP TIME: 35-40 minutes
COOK TIME: 6-8 minutes
1/4 cup + 1 tablespoon olive oil
2.5 limes, juices and zested
1 green onion
1 tablespoon chili powder
2 cloves garlic
1 jalapeno pepper
3/4 cup cilantro
1 pound fish fillet, such as whitefish or mahi mahi
1/2 cup mayo or greek yogurt
1 tablespoon sriracha
1/2 teaspoon smoked paprika
3 cups shredded coleslaw
3 radishes, thinly sliced (optional)
sea salt and black pepper, to taste
8 slices of whole-grain bread

To prepare the fish, start by blending together 1/4 cup oil, juice and zest of 1 lime, onion, chili powder, garlic, jalapeno, and 1/2 cup cilantro. Pour marinate over fish and let sit to marinate for 20-25 minutes. Remove fish from the marinade and place onto a heated grill, flesh side down. Grill the fish for approximately 3 minutes per side depending on thickness.


To prepare the aioli, whisk together mayonnaise, juice of 1/2 lime, sriracha, and paprika in a small bowl. Season with salt and pepper. Store, covered, in the refrigerator for 2-3 days.


To prepare the cabbage slaw, toss together cabbage slaw, radishes, 2-4 tablespoons chopped cilantro, 1 tablespoons of olive oil, juice of 1 lime, salt and pepper. Store, covered, in the refrigerator for 1-2 days.


To assemble the fish sandwich, spread 1 tablespoon aioli on one slice of bread and top with 4-ounces of grilled marinated fish, ¼ – ½ cup coleslaw, and second slice of bread. Serve any additional coleslaw on the side.

Recipe Note: Not feeling the sandwich? Toss the bun and serve on corn or flour tortillas for the perfect fish tacos!


Renee is a Registered Dietician and Nutritionist practicing in Chicago.