From EatingWell
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.
Ingredients
Makes 4 servings
2 tablespoons low-fat mayonnaise
2 tablespoons nonfat plain yogurt
2teaspoons rice vinegar
⅛-¼ teaspoon crushed red pepper
18-ounce can pineapple chunks or rings, drained and coarsely chopped
2 cups coleslaw mix
¼ cup cornmeal
1¼ pounds haddock or cod, skinned and cut into 4 portions
½ teaspoon Cajun seasoning
¼ teaspoon salt
4 teaspoons canola oil, divided
8 slices whole-wheat country bread, toasted
Preparation
Active time 25 minutes
Total time 25 minutes
- 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.
Tips
- 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.
© Meredith Corporation. All rights reserved. Used with permission.
