Crispy Fish Sandwich with Pineapple Slaw
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
- Whisk mayonnaise, yogurt, vinegar and crushed red pepper to taste in a medium bowl. Add pineapple and coleslaw mix and stir to combine.
- Place cornmeal in a shallow dish. Sprinkle both sides of fish with Cajun seasoning and salt. Dredge the fish in the cornmeal.
- 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.
- 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
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Calories377 cal
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Total Fat9 g
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Saturated Fat1.2 g
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Cholesterol69 mg
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Sodium584 mg
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Carbohydrate Total43.4 g
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Protein30.8 g
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Phosphorus569 mg
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Potassium679 mg
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Fiber6 g
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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