Crispy Fish Sandwich with Pineapple Slaw
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.
Ingredients
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2 tablespoons reduced-fat mayonnaise
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2 tablespoons nonfat plain yogurt
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2 teaspoons rice vinegar
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1/8-1/4 teaspoon crushed red pepper
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1 8-ounce can pineapple chunks or rings, drained and coarsely chopped
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2 cups coleslaw mix, (see Tip)
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1/4 cup cornmeal
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1 1/4 pounds haddock, or Pacific cod, skinned and cut into 4 portions
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1/2 teaspoon Cajun seasoning
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1/4 teaspoon salt
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4 teaspoons canola oil, divided
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8 slices whole-wheat country bread, toasted
Directions
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 necessary to prevent burning.
4.
Top toasted bread with the fish and pineapple slaw to make sandwiches. Serve immediately.
Tip:
Shopping Tip: Look for convenient pre-shredded cabbage-and-carrot "coleslaw mix" near other prepared vegetables in the produce section of the supermarket.
Nutrition information
Calories 425, Total Fat 9 g, Saturated Fat 1 g, Monounsaturated Fat 4 g, Cholesterol 105 mg, Sodium 684 mg, Carbohydrate 42 g, Fiber 7 g, Protein 44 g, Potassium 865 mg. Daily Values: Vitamin C 45%, Calcium 15%, Iron 20%. Exchanges: Starch 2, Fruit 0.5, Vegetable 1, Lean Meat 4.5.
Percent Daily Values are based on a 2,000 calorie diet
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Recommended Recipe:
Pineapple Coleslaw
Try this sweet coleslaw as a side dish when you want a change from the traditional savory version.
See RecipeMore Great Recipe Ideas from EatingWell
