Healthy Crispy Fish Sandwich With Pineapple Slaw
photo by WiGal
- Ready In:
- 25mins
- Ingredients:
- 12
- Serves:
-
4
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
directions
- 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.
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Reviews
-
So, I'm sick and in the hospital, but my husband has been cooking for the ZWT9 challenges and for himself and our kids. They really enjoyed this meal and he said it was easy to prepare. I will definitely be making this for our family when I get home and recooperated. Thanks LifeIs Good. Made for team Tasty Testers during ZWT9. UPDATE 8/15/13: I made these today for lunch, because I missed out on them when I was sick. My three year old, who normally doesn't like fish kept saying "more sandwich" for like an hour after lunch. This was fairly simple and a healthier lunch alternative. It is sure to be made often here. Thanks LifeIsGood!
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RECIPE SUBMITTED BY
LifeIsGood
United States
Hello! I have a wonderful husband and two fantastic kids. I love to read, have fun with family and friends, stay active with: running; soccer; golf; biking; hiking; and gardening. I love to travel. I'm looking forward to more international travel someday. Cooking has become a passion for me. I love to read cookbooks, watch the Food Network, and try new recipes. I have way too many cookbooks! A few of my favorites are: Barefoot Contessa (any - but especially 'Family Style'),Rachael Ray 30-Minute Meals 2, Roasting by Barbara Kafka, Beyond Parsley & The Black Dog Summer on the Vineyard Cookbook. I try to carefully choose recipes that I think my family will enjoy, which is why most of my ratings are 3-5 stars. Happy cooking!