Crispy Fish Sandwich with Pineapple Slaw

Low Sodium Low Potassium High Protein Diabetes-Friendly Heart Healthy No Shellfish Nut-Free American Seafood Dinner

Crispy Fish Sandwich with Pineapple Slaw

Low Sodium Low Potassium High Protein Diabetes-Friendly Heart Healthy No Shellfish Nut-Free American Seafood Dinner
4 servings
Prep time: 25 minutes
Total time: 25 minutes

Description

A fish sandwich doesn’t have to be deep-fried to be delicious. Try our healthy crispy fish sandwich recipe with a tangy, zesty pineapple slaw. It’s worth taking the extra minute to chop pineapple slices instead of using crushed pineapple, which is too small and disappears into the slaw. Store-bought shredded cabbage-carrot mix saves time. Look for it in the produce section.

Directions

  1. Whisk mayonnaise, yogurt, vinegar and crushed red pepper to taste in a medium bowl. Add pineapple and coleslaw mix and stir to combine.
  2. Place cornmeal in a shallow dish. Sprinkle both sides of fish with Cajun seasoning and salt. Dredge the fish in the cornmeal.
  3. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add half the fish and cook until golden, about 2 minutes per side. Transfer to a plate and repeat with the remaining 2 teaspoons oil and fish, adjusting heat as needed to prevent burning.
  4. Top toasted bread with the fish and pineapple slaw to make sandwiches. Serve immediately.
© Meredith Operations Corporation. All rights reserved. Used with permission.

Nutrition Per Serving

  • Calories377 cal
  • Total Fat9 g
  • Saturated Fat1.2 g
  • Cholesterol69 mg
  • Sodium584 mg
  • Carbohydrate Total43.4 g
  • Protein30.8 g
  • Phosphorus569 mg
  • Potassium679 mg
  • Fiber6 g
  • Calcium150 mg

Ingredients

  • 2 tablespoons low-fat mayonnaise
  • 2 tablespoons nonfat plain yogurt
  • 2 teaspoons rice vinegar
  • ⅛ - ¼ teaspoon crushed red pepper
  • 1 8-ounce can pineapple chunks, or rings, drained and coarsely chopped
  • 2 cups coleslaw mix
  • ¼ cup cornmeal
  • 1¼ pounds haddock, or cod, skinned and cut into 4 portions
  • ½ teaspoon Cajun seasoning
  • ¼ teaspoon salt
  • 4 teaspoons canola oil, divided
  • 8 slices whole-wheat country bread, toasted

Ingredients

  • 2 tablespoons low-fat mayonnaise
  • 2 tablespoons nonfat plain yogurt
  • 2 teaspoons rice vinegar
  • ⅛ - ¼ teaspoon crushed red pepper
  • 1 8-ounce can pineapple chunks, or rings, drained and coarsely chopped
  • 2 cups coleslaw mix
  • ¼ cup cornmeal
  • 1¼ pounds haddock, or cod, skinned and cut into 4 portions
  • ½ teaspoon Cajun seasoning
  • ¼ teaspoon salt
  • 4 teaspoons canola oil, divided
  • 8 slices whole-wheat country bread, toasted
  • 2 tablespoons low-fat mayonnaise
  • 2 tablespoons nonfat plain yogurt
  • 2 teaspoons rice vinegar
  • ⅛ - ¼ teaspoon crushed red pepper
  • 1 8-ounce can pineapple chunks, or rings, drained and coarsely chopped
  • 2 cups coleslaw mix
  • ¼ cup cornmeal
  • 1¼ pounds haddock, or cod, skinned and cut into 4 portions
  • ½ teaspoon Cajun seasoning
  • ¼ teaspoon salt
  • 4 teaspoons canola oil, divided
  • 8 slices whole-wheat country bread, toasted

Description

A fish sandwich doesn’t have to be deep-fried to be delicious. Try our healthy crispy fish sandwich recipe with a tangy, zesty pineapple slaw. It’s worth taking the extra minute to chop pineapple slices instead of using crushed pineapple, which is too small and disappears into the slaw. Store-bought shredded cabbage-carrot mix saves time. Look for it in the produce section.

Directions

  1. Whisk mayonnaise, yogurt, vinegar and crushed red pepper to taste in a medium bowl. Add pineapple and coleslaw mix and stir to combine.
  2. Place cornmeal in a shallow dish. Sprinkle both sides of fish with Cajun seasoning and salt. Dredge the fish in the cornmeal.
  3. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add half the fish and cook until golden, about 2 minutes per side. Transfer to a plate and repeat with the remaining 2 teaspoons oil and fish, adjusting heat as needed to prevent burning.
  4. Top toasted bread with the fish and pineapple slaw to make sandwiches. Serve immediately.
© Meredith Operations Corporation. All rights reserved. Used with permission.