BURGER KING: BK FISH FILET

SAVE: 209 CALORIES, 21 G FAT, 6 G SAT. FAT

No longer a fast food follower over the past 12 years, I had my most jarring experience while picking up my BK Fish Filet. The bag containing my first test sandwich read: “Burger King: Running on Fumes: It’s not always easy to plan out your next meal. So hold on to this bag. When properly sealed, there are still enough fumes trapped inside—even when empty—to keep a person going until the next visit.”

Uh . . . what exactly does this mean?

Olive oil spray

1 center-cut cod or other mild white-flesh fish fillet (about 3½ ounces)

1 egg white

1 teaspoon fat-free milk

1 teaspoon unbleached or all-purpose flour

Pinch of salt

1 tablespoon dry bread crumbs

1 hamburger bun

1 slice (½ ounce) 2% milk yellow American cheese

1⁄3 cup chopped iceberg lettuce

1½ tablespoons Burger King Tartar Sauce

PREHEAT the oven to 450°F. Lightly mist a small nonstick baking sheet with oil spray.

Place the fish on a cutting board. Cover with a sheet of waxed paper. With the smooth side of a meat mallet, gently pound to an even ½" thickness. With a sharp knife, cut into a 3" x 3" piece (about 2½ ounces). (Refrigerate the scraps for another recipe.)

In a small shallow bowl, combine the egg white and the milk. Beat with a fork until smooth. Place 2 small sheets of waxed paper next to the bowl. On one sheet, combine the flour and salt. Mix to blend. Place the bread crumbs on the other sheet.

Dip the fish into the flour mixture, making sure to coat it evenly. Shake off any excess flour. Dip into the egg-white mixture, being sure to coat completely. Allow any excess egg-white mixture to drip off. Dip into the bread crumbs to coat completely. Place on the reserved baking sheet. Lightly mist with oil spray.

Bake for 7 minutes. Carefully flip the fish. Bake for 5 to 7 minutes, or until the breading is crisp and the fish flakes easily.

Meanwhile, preheat a small nonstick skillet over medium heat. Place the bun top and bottom, cut-sides down, in the pan. Cook for 2 to 3 minutes, or until toasted.

Place the bun bottom on a plate. Top with the fish, cheese, and lettuce. Spread the Tartar Sauce on the cut-side of the bun top. Flip onto the sandwich.

MAKES 1 SERVING

311 calories, 22 g protein, 36 g carbohydrates, 9 g fat, 2 g sat. fat, 2 g fiber

Original Burger King BK Fish Filet: 520 calories, 18 g protein, 44 g carbohydrates, 30 g fat, 8 g sat. fat, 2 g fiber

DRIVE-THRU Don’t have time to bread the fish? Buy a baked breaded fish fillet. They can be found in the freezer section of most major supermarkets (just be sure they are baked, not fried). Using bagged preshredded lettuce will also save time.

EVEN BETTER For a meal that won’t look exactly like the original but will be higher in protein, don’t trim the 3½-ounce fish fillet before cooking (increase the cooking time slightly). You’ll add 5 grams of protein without increasing carbohydrates or fat.