Po' Boys

Low-fat coleslaw and baked cornmeal-coated fish give the classic Po' Boy sandwich a delicious heart-healthy spin.


Po' Boys

by 2  people


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Ingredients
  • 1/3  cup
    light mayonnaise or salad dressing
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  • 1  tablespoon
    vinegar
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  • 1  tablespoon
    prepared horseradish
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  • 1  teaspoon
    sugar
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  • 3  cups
    packaged shredded cabbage with carrot (coleslaw mix)
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  • 1  stalk
    celery, finely chopped
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  • 3  tablespoons
    chopped fresh parsley
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  • 4  4-ounce
    fresh or frozen gray sole, flounder, or other thin fish fillets
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  •  
    Nonstick cooking spray
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  • egg, beaten
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  • 1  tablespoon
    fat-free milk
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  • 1/4  cup
    yellow cornmeal
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  • 1/4  cup
    fine dry bread crumbs
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  • 1/4  teaspoon
    salt
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  • 1/4  teaspoon
    ground black pepper
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  • 2  teaspoons
    olive oil
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  • whole grain rolls
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Directions
1.
Preheat oven to 400 degrees F. Thaw fish, if frozen. In a medium bowl, whisk together mayonnaise, vinegar, horseradish, and sugar. Set aside 2 tablespoons of the mixture. Add coleslaw mix, celery, and parsley to the remaining mayonnaise mixture; stir to coat.
2.
Rinse fish; pat dry with paper towels. Measure the thickness of fish fillets. Lightly coat a foil-lined shallow baking pan with nonstick cooking spray. In a shallow dish, combine egg and milk. In another shallow dish, combine cornmeal, bread crumbs, salt, and pepper; stir in olive oil until well mixed. Dip fish into egg mixture, then into cornmeal mixture, turning to coat both sides.
3.
Place fish in prepared baking pan. Bake for 4 to 6 minutes per 1/2-inch thickness or until fish flakes easily when tested with a fork.
4.
To assemble sandwiches, cut rolls in half and hollow out some of the insides of the top halves; discard crumbs. Spread the reserved 2 tablespoons mayonnaise mixture on the bottom halves of the rolls. Place fish on top. Cover with coleslaw mixture and the top halves of rolls.

Nutrition information
Calories 345, Total Fat 13 g, Saturated Fat 2 g, Monounsaturated Fat 5 g, Polyunsaturated Fat 5 g, Cholesterol 112 mg, Sodium 610 mg, Carbohydrate 32 g, Total Sugar 5 g, Fiber 4 g, Protein 25 g. Percent Daily Values are based on a 2,000 calorie diet
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