Fish Fillet Sandwich

Missing going out to eat? Recreate this pub classic! Light yet indulgent, this fish

fillet sandwich is a great option for a fun night in or a special lunch! Cod is also beneficial for all types making it an easy family favorite. Play around with beneficial toppings to create your perfect sandwich! Find more nourishing recipes like this in Dr. Peter D’Adamo’s Eat Right 4 Your Type Personalized Cookbooks.

Useful kitchen notes: Cod is a large fish, usually portioned, available as cod loin and cod fillets. The cod loin is a thick and fat cut from the middle section of the fish and it is the fattiest part of the fillet. The fillet is longer and flatter. Cod loins are considered a prime cut. We've split the recipe in two, one for Type O and another for the remaining blood types, so all can enjoy.

Fish Fillet Sandwich\ Right 4 All Types

Type O

Serves 4

Ingredients:

• 1 pound cod
• ¼ tsp sea salt
• 1 large egg lightly beaten
• ½ cup spelt flour*
• 1 tsp garlic powder
• 1 tbsp olive oil
• 4 spelt or brown rice buns*
• 1 cup shredded romaine lettuce
• 1 egg yolk
• 1 tsp dry mustard + 1 tsp water, mixed into a paste
• 1 tsp of apple cider vinegar
• 3 ½ oz of olive oil (for mayonnaise sauce)
• Sea salt to taste
• 1 tbsp chopped dill
• 1 tbsp minced onion
• 2 tsp lemon zest

*Spelt flour and spelt buns are an avoid for Type O non-secretor, use brown rice flour and buns .

Instructions:

1. Season the fish with sea salt and slice into 4 individual fillets.
2. In a large, flat bottomed bowl, add beaten egg, and in a second bowl, add flour and garlic powder. Dip each cod fillet into the egg mixture and then into the flour mixture. Dust off excess flour and place onto a clean plate.
3. In a large, high-sided skillet, heat olive oil over medium heat. Once hot, add fish fillet, keeping 2 inches of space between each. Cook about 4 minutes per side or until the center is flaky and opaque.
4. Toast buns and set aside.
5. To make the sauce (mayonnaise), in a bowl, whisk together the egg yolk, salt, mustard and vinegar.
6. Slowly drizzle the olive oil steadily into the egg mixture, whisking continuously, until the mayonnaise forms, up to 10 minutes.
7. Once the mayonnaise is emulsified, fold in the chopped dill, minced onion and lemon zest.
8. Spoon the sauce on each half of the bun, and top with romaine and cooked fish.

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Type A, B & AB

Serves 4

Ingredients:

• 1 pound cod
• ¼ tsp sea salt
• 1 large egg lightly beaten
• ½ cup spelt flour
• 1 tsp garlic powder
• 1 tbsp olive oil
• 4 spelt or brown rice buns
• 1 cup shredded romaine lettuce
• 1 (5.5oz) container Greek yogurt
• 1 tbsp minced onion
• 1 tbsp chopped dill
• 2 tsp lemon zest
• 1 tsp dry mustard + 1 tsp water, mixed (optional to add a nice tang)

Instructions:

1. Season the fish with sea salt and slice into 4 individual fillets.
2. In a large, flat bottomed bowl, add beaten egg, and in a second bowl, add flour and garlic powder. Dip each cod fillet into the egg mixture and then into the flour mixture. Dust off excess flour and place onto a clean plate.
3. In a large, high-sided skillet, heat olive oil over medium heat. Once hot, add fish fillet, keeping 2 inches of space between each. Cook about 4 minutes per side or until the center is flaky and opaque.
4. Toast buns and set aside.
5. To make the sauce, combine Greek yogurt, onion, dill, lemon zest and mustard in a medium bowl and mix well with a fork or whisk.
6. Spoon the sauce on each half of the bun, and top with romaine and cooked fish.

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