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