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Crispy Fish Sandwich with Pineapple Slaw

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.


4 servings

Prep Time

25 minutes

Total Time

25 minutes


  • 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


  1. Whisk mayonnaise, yogurt, vinegar and crushed red pepper to taste in a medium bowl. Add pineapple and coleslaw mix and stir to combine.
  2. Place cornmeal in a shallow dish. Sprinkle both sides of fish with Cajun seasoning and salt. Dredge the fish in the cornmeal.
  3. 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.
  4. Top toasted bread with the fish and pineapple slaw to make sandwiches. Serve immediately.

Nutrition Facts

Per serving (recipe makes 4 servings)

Calories 377.02kcal
Carbohydrate Total 43.44g
Total Sugars 12.31g
Added Sugars 3g
Fiber 6.04g
Total Fat 9.02g
Saturated Fat 1.16g
Mono Saturated Fat 3.84g
Cholesterol 68.66mg
Sodium 583.93mg
Protein 30.81g
Potassium 679.34mg
Calcium 150.12mg
Chromium 2mcg
Folate 63.92mcg
Iron 2.33mg
Magnesium 96.49mg
Omega-3 1g
Omega-6 2g
Trans Fatty Acid 0.04g
Vitamin A 146.79IU
Vitamin D 28.35IU
Vitamin B12 2.87mcg
Vitamin C 25.53mg
Vitamin E 3mg
Zinc 1.82mg
Phosphorus 569.46mg
Vitamin B3 4.63mg

© Meredith Operations Corporation. All rights reserved. Used with permission.