Thursday, February 7, 2013

Thrifty Thursday; Grilled Cod Sandwiches with Homemade Tartar Sauce

Today's recipe is not only thrifty in terms of price, but also time.  When I get home after a long day of work (working around food, no less), I like to have options for quick dinner recipes.  I know I'm not alone in this desire.  You agree, right?  I also like to have options that I can provide to Nick, just in case one night he decides he wants to make dinner.  This recipe would definitely be something Nick could prepare (I hope he's reading this....hint hint Nick!)

Grilled Cod Sandwiches
Serves 4 
Time: ~20 minutes total
Price per serving: ~$3.00


1/4th cup light mayonnaise
1/4th cup plus 2 tsp. fresh lime juice, divided
2 tsp. finely chopped dill pickle
2 tsp. finely chopped red onion**
2 tsp. chopped fresh Italian (flat-leaf) parsley

4 6-ounce cod fillets
1 Tbsp. olive oil
1 tsp. lemon pepper seasoning**
4 sandwich rolls, split and toasted

Toppings (optional):  Spinach, Tomato, Red Onion


1.  Make the tartar sauce by combining mayo, 2 tsp lime juice, pickle, onion and parsley in a small bowl.  Set aside

2.  Place fillets in a shallow dish; drizzle with oil and remaining 1/4th cup lime juice.  Season with lemon pepper, and salt to taste

3.  Coat grill rack with nonstick cooking spray.  Preheat grill to medium (300 degrees or 350 degrees F).  Grill fillets, covered, 4 to 5 minutes per side or until fish flakes easily with a fork.

4.  Spread cut sides of rolls with tartar sauce.  Place 1 fillet on each roll, top with your optional toppings.

NOTE: If you would like to make this a Low FODMAPs "cod-wich", use a lemon pepper seasoning without onion or garlic (or, since I am not aware of one that exists, use fresh pepper and some lemon zest).  Also, omit the red onion.  And, of course, use a wheat-free bun.

NOTE:  You can reduce the calories by only doing 3-4 ounces of cod, and using less oil to cook the cod.  This can easily cut the calories by 100 or more.  That's exactly what I did when I made my sandwich.  I used less oil and only ate about 4 ounces of cod (Nick, on the other hand, ate his double decker-style with the full 6-ounce pieces cut in half and topped on top of one another).

Homemade tartar sauce.  So easy!  And it was great on a simple grilled piece of cod, even without the bun.

Nick gave this sandwich two thumbs up (and that was amazing, considering it's seafood and Nick isn't a huge fan of seafood!).

We had our sandwiches with a side of vegetables, of course.  The entire meal was very filling.

Estimated Nutrition Facts for 1 sandwich, with 6-ounces fish and a 100-calorie whole grain sandwich roll/bun
Nutrition Highlights:  Excellent source of protein and fiber (from the particular rolls we chose).  A good source of calcium, iron, and vitamin C.  Not seen on the nutrition facts are the Omega-3 fatty acids, which would be about 350 mg/6-ounces of cod.  Not bad!

QUESTION:  What's your favorite fish to eat as a sandwich?  Mine is definitely cod, but I also like turning fish/seafood into burgers!

Thanks for reading!

The Candid Rd


  1. We love cod, and this sounds very good. Glad you are finding ways for Nick to enjoy seafood! :)

  2. I can't say that I have a favourite sandwich fish...I'm happy to put whatever kind is leftover from dinner between 2 pieces of bread. ;)

  3. This looks really yummy. I don't typically buy cod, but this looks really good. I've been stuck on fresh salmon burgers - so easy to make in the food processor! They are delicious!

  4. I have never made a fish sandwich but we do like fish tacos!

  5. Yums this looks really good! I have been craving a shrimp po boy for a couple of days and this made me crave it EVEN more lol

  6. Mmmmm...making the mistake of looking at this while I'm hungry!! This looks so good, and I love your tartar sauce makeover!

  7. My favourite fish for sandwiches has to be classic canned tuna. What can I say, I grew up living off tuna sandwiches, and I will always have a place in my heart for them.

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