Crispy Fish Sandwich with Pineapple Slaw

sandwich-for-webFish is not my favorite thing, but this was pretty good for a fish recipe. It is from page 50 of the February 2013 issue of Eating Well magazine. It makes 4 servings.




Crispy Fish Sandwich with Pineapple Slaw

2 tablespoons low-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
1/4 cup cornmeal
1 1/4 pounds haddock or 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

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.

Per serving – Calories: 372, Total Fat: 9g, Sat. Fat: 1g, Carbs: 42g, Fiber: 7g, Protein: 31g


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