fish recipes for lent

Fred’s Fish Sandwich

Ever since I sampled my first McDonald’s Filet-O-Fish several decades ago, I’ve had a thing for crispy fish sandwiches. Oh sure, I’ve also discovered that the Micky D sandwich, in spite of substituting fish for fatty beef, isn’t really health food. This 5 oz slider has just under 400 calories. I’m not knocking fast food fish. I just prefer my own version that has plenty of flavor and isn’t fried. I “borrowed” this recipe from the legendary Fred Contaoi who fishes the FLW Tour in the Orange County Choppers boat. Fred recommends using any fish except largemouth bass for this recipe.

Fred’s Fish Sandwich


  • 4 servings
  • 4 6 ounce fish fillets skin removed
  • 1/4 cup flour
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1 tbl garlic powder
  • 3 tbls vegetable oil
  • 4 thin slices red onion
  • 4 slices tomato
  • 2 whole Ortega-type chile peppers halved
  • 4 slices pepper jack cheese
  • 1/4 cup mayonnaise
  • 1/2 tsp Tabasco
  • 1 tsp lemon juice
  • 4 burger buns any type
  • 4 lettuce leaves


  • Combine flour, salt, pepper and garlic powder. Dust fish with flour mixture. Heat oil in a large oven-safe skillet over medium-high heat. Lightly brown fish on both sides. Top each piece of fish with onion, tomato, half of chile pepper and cheese. Place under a broiler, about 6 inches from the heat, unless cheese melts. Combine mayonnaise with Tabasco and lemon juice. Spread mayonnaise mixture on buns. Put lettuce on buns and place fish portion in each bun.

Leave a Comment

Recipe Rating