Description
This Grilled Fish Sandwich with Slaw & Tzatziki is a flavorful, healthy meal featuring marinated cod fillets grilled to perfection, served with a vibrant, spiced cabbage slaw and a creamy cucumber tzatziki sauce on toasted whole wheat buns. Perfect for a light yet satisfying lunch or dinner.
Ingredients
Scale
Fish
- 3 Tbsp. extra-virgin olive oil
- 1 tsp. finely grated lemon zest
- 1 tsp. grated garlic
- 1 tsp. grated peeled ginger
- 1 tsp. ground turmeric
- 1 tsp. kosher salt
- 1 tsp. paprika
- 4 (6- to 8-oz.) cod fillets
Slaw
- 1 tsp. cumin seeds
- 3 Tbsp. extra-virgin olive oil
- 2 Tbsp. fresh lemon juice
- 1 tsp. honey
- Kosher salt, to taste
- Freshly ground black pepper, to taste
- 2 oz. shredded red cabbage (about 1/4 of a medium head)
- 1 cup fresh cilantro leaves, coarsely chopped
- 1 cup grated carrot (from about 1 medium)
- 1/3 cup thinly sliced red onion
Tzatziki & Assembly
- 1 Persian or English cucumber
- 1 (5.3-oz.) container 0% Greek yogurt
- 1 clove garlic, finely grated
- 1/2 tsp. finely grated lemon zest
- Kosher salt, to taste
- Freshly ground black pepper, to taste
- 4 whole wheat buns
- Extra-virgin olive oil, for brushing
Instructions
- Prepare Fish Marinade: In a large bowl, combine the extra-virgin olive oil, finely grated lemon zest, grated garlic, grated ginger, ground turmeric, kosher salt, and paprika. Stir until a uniform paste forms. Add the cod fillets and turn to coat them evenly. Let the fish marinate while you prepare the other components.
- Make the Slaw: Lightly crush the cumin seeds using a measuring cup or small skillet. Place the cumin and extra-virgin olive oil in a large heatproof bowl, and microwave in 30-second intervals, stirring in between, until the mixture is fragrant and warm, about 1 to 3 minutes. Allow to cool slightly. Add fresh lemon juice, honey, kosher salt, and freshly ground black pepper, and stir well. Add shredded red cabbage, chopped cilantro, grated carrot, and thinly sliced red onion. Toss all ingredients to combine thoroughly. Refrigerate the slaw until ready to serve.
- Prepare Tzatziki Sauce: Finely grate the cucumber using the large holes of a box grater. Wrap the grated cucumber in a clean cloth or kitchen towel and squeeze out as much liquid as possible to avoid watery tzatziki. Transfer the cucumber to a medium bowl, then add Greek yogurt, finely grated garlic, finely grated lemon zest, kosher salt, and freshly ground black pepper. Stir the mixture until well combined and refrigerate until assembly.
- Preheat Grill and Toast Buns: Preheat a grill to medium-high heat for about 5 minutes or heat a grill pan over medium-high heat. Lightly brush the cut sides of the whole wheat buns with extra-virgin olive oil. Place the buns cut side down on the grill and toast until warm and charred, about 1 to 3 minutes. Remove and set aside.
- Grill the Fish: Place the marinated cod fillets on the grill. Cook for 2 to 5 minutes per side depending on thickness, turning once, until the fish is cooked through, charred lightly, and the internal temperature reaches 145°F (63°C) when checked with an instant-read thermometer.
- Assemble Sandwiches: Spread a generous layer of tzatziki sauce on the bottom half of each toasted bun. Top with a grilled cod fillet, then add a helping of the prepared slaw. Close the sandwiches with the top buns and serve immediately.
Notes
- Marinate the fish for at least 15 minutes to enhance flavor, but avoid marinating for more than 1 hour to prevent the acidity from altering texture.
- When squeezing the grated cucumber for tzatziki, removing excess water is key to a creamy sauce that won’t dilute the sandwich.
- Adjust the amount of honey in the slaw dressing to balance acidity and sweetness according to taste preferences.
- Use a fish suitable for grilling like cod, but you can also substitute with halibut or swordfish depending on availability.
- Whole wheat buns add a wholesome touch and extra fiber, but any sturdy sandwich bun will work.
- For a spicier twist, add a pinch of cayenne pepper to the fish marinade.
- Prep Time: 20 minutes
- Cook Time: 15 minutes
- Category: Sandwich
- Method: Grilling
- Cuisine: Mediterranean
Keywords: grilled fish sandwich, cod sandwich, tzatziki sauce, cabbage slaw, healthy sandwiches, Mediterranean recipes
