Crispy Fish Sandwich with Pineapple Slaw
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.
- 2tablespoons low-fat mayonnaise
- 2tablespoons nonfat plain yogurt
- 2teaspoons rice vinegar
- 1/8teaspoon crushed red pepper
- 18-ounce can pineapple chunks or rings, drained and coarsely chopped
- 2cups coleslaw mix
- 1/4cup cornmeal
- 1 1/4pounds haddock or cod, skinned and cut into 4 portions
- 1/2teaspoon Cajun seasoning
- 1/4teaspoon salt
- 4teaspoons canola oil, divided
- 8slices 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 (recipe makes 4 servings)
|Mono Saturated Fat||4g|
|Trans Fatty Acid||1g|