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.
2 tablespoons reduced-fat mayonnaise
2 tablespoons nonfat plain yogurt
2 teaspoons rice vinegar
1/8-1/4 teaspoon crushed red pepper
1 8-ounce can pineapple chunks or rings, drained and coarsely chopped
2 cups coleslaw mix (see Tip)
1/4 cup cornmeal
1 1/4 pounds haddock or Pacific cod, skinned and cut into 4 portions
1/2 teaspoon Cajun seasoning
1/4 teaspoon salt
4 teaspoons canola oil, divided
8 slices whole-wheat country bread, toasted
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.
Per serving: 425 calories; 9 g fat (1 g sat, 4 g mono); 105 mg cholesterol; 42 g carbohydrate; 44 g protein; 7 g fiber; 684 mg sodium; 865 mg potassium.
Nutrition bonus: Vitamin C (45% daily value), Iron (20% dv), Calcium (15% dv).
2 Carbohydrate Servings
Exchanges: 2 starch, 1/2 fruit, 1 vegetable, 4 1/2 lean meat