10 healthy fish sandwich alternatives to McDonald’s Filet-O-Fish


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Many hungry Christians turn to McDonald’s for the Filet-O-Fish sandwich during Lent, since the six-week religious observance calls for meatless Fridays. In case you needed another reason not to eat at McDonald’s, know this: Even without the french fries — which, let’s be honest, you’re probably going to order — the sandwich packs 470 calories, 730 milligrams of sodium and 26 grams of fat, including 5 grams of saturated fat.

And you may have heard McDonald’s recent announcement about how its Filet-O-Fish sandwiches and Fish McBites — which are made with Alaska Pollock — are getting the Marine Stewardship Council’s sustainability label. Here’s the thing: The label means that the fish is coming from a fishery with sustainable practices, but the fish itself isn’t as sustainable as the fast food behemoth would have you believe.

Monterey Bay Aquarium’s Seafood Watch list actually states that “Alaska Pollock populations are moderately healthy, but their numbers have been declining. Alaska Pollock are now at their lowest levels in over 20 years.”

Do both yourself and the environment a favor and eat one of these amazing sandwiches instead — we guarantee they’re tastier than a Filet-O-Fish anyway.


Photo: TheNaptimeChef.com

Spicy Thai fish sandwich

Looking for something with a little heat? This spicy Thai cod sandwich from the Naptime Chef only takes 20 minutes to make. The cod is baked with a spicy green sauce made of lime juice, lime zest, olive oil, garlic and Serrano pepper; then it’s placed on ciabatta smeared with low-fat mayo and green sauce. Add onion slices and lettuce, and you’re good to go!


Photo: Kana Okada; Real Simple

Parsley, capers & lemon tuna sandwich

Forget the tuna salad. This sandwich from Real Simple offers more flavor without all the mayo — and it clocks in at only 132 calories and 5 grams of fat. Simply mix the tuna, olive oil, black pepper, parsley, capers, lemon zest and lemon juice in a bowl, and spread on your favorite bread.


Photo: MarthaStewart.com

Grilled fish sandwich with cole slaw

The creamy, crunchy texture of cole slaw beautifully complements the grilled fish in this sandwich from Martha Stewart. Make your own cole slaw with cabbage, celery, onion, light mayonnaise, red wine vinegar and caraway seed; and sandwich the slaw with the grilled fish between two slices of brioche. If it’s too early for the grill, use a grill pan.