Healthy Crispy Fish Sandwich With Pineapple Slaw
From Eating Well magazine. Crispy fish doesn't have to be deep-fried to be tasty. This is a healthier version with a yummy pineapple slaw. Note: don't used crushed pineapple, it is too small for the slaw. Also, take some help from the grocery store and buy a carrot and cabbage slaw mix. Easy peasy! Our family loved this and will be making it often.
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INGREDIENTS
Nutrition- 2tablespoons low-fat mayonnaise
- 2tablespoons nonfat plain yogurt
- 2teaspoons rice vinegar
- 1⁄8 - 1⁄4teaspoon crushed red pepper flakes
- 8ounces canned pineapple chunks, drained and coarsely chopped
- 2cups coleslaw mix
- 1⁄4cup cornmeal
- 1 1⁄4
- 1⁄2teaspoon cajun seasoning
- 1⁄4teaspoon salt
- 4
- 8slices thick whole wheat bread, toasted or 8 whole grain buns
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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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