Healthy Crispy Fish Sandwich With Pineapple Slaw Recipe

Name: Healthy Crispy Fish Sandwich With Pineapple Slaw
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 tablespoons low-fat mayonnaise; 2 tablespoons nonfat plain yogurt; 2 teaspoons rice vinegar; 1/8 - 1/4 teaspoon crushed red pepper flakes; 8 ounces canned pineapple chunks, drained and coarsely chopped; 2 cups coleslaw mix; 1/4 cup cornmeal; 1 1/4 lbs haddock or 1 1/4 lbs cod, skinned and cut into 4 portions; 1/2 teaspoon cajun seasoning; 1/4 teaspoon salt; 4 teaspoons canola oil, divided; 8 slices thick whole wheat bread, toasted or 8 whole grain buns

Servings: persons

2 tablespoons low-fat mayonnaise
2 tablespoons nonfat plain yogurt
2 teaspoons rice vinegar
1/8 - 1/4 teaspoon crushed red pepper flakes
8 ounces canned pineapple chunks, drained and coarsely chopped
2 cups coleslaw mix
1/4 cup cornmeal
1 1/4 lbs haddock or 1 1/4 lbs cod, skinned and cut into 4 portions
1/2 teaspoon cajun seasoning
1/4 teaspoon salt
4 teaspoons canola oil, divided
8 slices thick whole wheat bread, toasted or 8 whole grain buns

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.

142

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 12 ingredients. The key ingredients include: 2 tablespoons low-fat mayonnaise, 2 tablespoons nonfat plain yogurt, 2 teaspoons rice vinegar, 1/8 - 1/4 teaspoon crushed red pepper flakes, and more.

Yes, Healthy Crispy Fish Sandwich With Pineapple Slaw falls under the Seafood category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Healthy Crispy Fish Sandwich With Pineapple Slaw

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