Parmesan Crusted Fish & Portobello Ciabatta Sandwich Recipe

Food.com

45 mins (prep 20, cooking 25)

19 ingredients

4-6 servings

After playing around with a few different recipes, I came up with this version of an easy to make "gourmet" sandwich. It looks like a lot of ingredients, but it's really quite simple to put together. The end result is a well stacked meal, loaded with nutrition the whole family can enjoy. It's great to eat for lunch or dinner, because it's hearty, healthy, and makes great portion sizes. There's a "papa bear" portion, "mama bear" portion, and two "baby bear" portions in one loaf (for our family)! So...it's rather inexpensive to make, too! Hope you enjoy this, and please let me know what you think!

Categories: <-60-mins , mushroom , lunch~snacks , sandwich , main-dish , seafood , fish , inexpensive , squash , vegetable , one-dish-meal , time-to-make ,

1 -1 1/4 lb talapia fish fillet (or whatever fish you prefer)
1/2 cup parmesan cheese
2 tablespoons whole wheat flour
1 -2 teaspoon no salt seasoning (your preference. i use trader joe's or costco's)
1/2 teaspoon garlic powder
1/4 teaspoon salt
1 egg
2 tablespoons milk
1 -2 zucchini (sliced into strips)
1/2 cup halved sweet cherry tomatoes (you can also use sliced large or roma tomatoes...whichever type you prefer)
2 medium portabella mushrooms (i get mine at trader joe's. they come in a pack of 2)
8 ounces mozzarella cheese, thinly sliced (or whatever cheese you prefer)
1 cup fresh spinach leaves
1 ciabatta, loaf
1 1/2 tablespoons extra-virgin olive oil

Serving Size (162.57 g)

Servings 4

Amount per Serving

Calories 377.29 Calories from Fat 69.21

% Daily Value *

Total Fat 7.69g 47.33%

Saturated Fat 1.99g 39.84%

Trans Fat 0.0g %

Cholesterol 21.22mg 28.3%

Sodium 1708.63mg 284.77%

Total Carbohydrate 44.88g 59.84%

Dietary Fiber 2.39 g 38.24%

Sugars 20.99 g %

Protein 33.7g 269.57%

Vitamin A 476.92IU% Vitamin C 5.96mg%

Calcium 877.36mg% Iron 2.17mg%

*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:

Calories 2,000 2,500

Total Fat Less Than 65g 80g

Sat Fat Less Than 20g 25g

Cholesterol Less Than 300mg 300mg

Sodium Less Than 2,400mg 2,400mg

Total Carb 300g 375g

Dietary Fiber 25g 30g

Potassium 3,500 mg

Protein 50 g

Calories Per Gram

Fat 9•Carbohydrate 4•Protein 4

*Nutrition information was calculated excluding the following ingredients:
fish fillet, halved, fresh spinach leaves