Crispy Fish Sandwich with Pineapple Slaw
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Crispy Fish Sandwich with Pineapple Slaw
This healthier version of the classic fish sandwich is a delightful treat with fresh pineapple slaw. Serve with oven fries for what is sure to make a great family meal. A fish sandwich doesn't have to be deep-fried and doesn't have to be off your list of “healthy” foods. Try our version with a tangy, zesty pineapple slaw. It’s worth taking the extra minute to chop pineapple slices instead of using crushed pineapple—the crushed is too small and disappears into the slaw. Try this with oven fries.
Times
- Prep Time : 25 min min
- Ready Time : 25 min
Servings
Ingredients
- 2 tablespoons reduced-fat mayonnaise
- 2 tablespoons nonfat plain yogurt
- 2 teaspoons rice vinegar
- 1/8-1/4 teaspoon crushed red pepper
- 1 (8-ounce) can pineapple chunks or rings, drained and coarsely chopped
- 2 cups coleslaw mix (see Tip)
- 1/4 cup cornmeal
- 1-1/4 pounds haddock or Pacific cod, skinned and cut into 4 portions
- 1/2 teaspoon Cajun seasoning
- 1/4 teaspoon salt
- 4 teaspoons canola oil, divided
- 8 slices whole-wheat country bread, toasted
Directions
Preparation
- 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 necessary to prevent burning.
- Top toasted bread with the fish and pineapple slaw to make sandwiches. Serve immediately.
Tips
Shopping Tip: Look for convenient pre-shredded cabbage-and-carrot “coleslaw mix” near other prepared vegetables in the produce section of the supermarket.
Per serving: 420 calories; 9 g fat (1 g saturated fat, 4 g mono unsaturated fat); 105 mg cholesterol; 42 g carbohydrates; 44 g protein; 7 g fiber; 684 mg sodium; 865 mg potassium
Nutrition Bonus: Vitamin C (45% daily value), Iron (20% dv), Calcium (15% dv).
Exchanges: 2 starch, 1/2 fruit, 1 vegetable, 4-1/2 lean meat
Contributed by: EatingWell.com
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About jamie geller
Jamie Geller is a bestselling author of the wildly successful QUICK & KOSHER cookbook...
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