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20 minute dinner recipes

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Tilapia Po’Boy

http://www.eatingwell.com/recipes/tilapia_po_boy.html

From EatingWell:  January/February 2014

Forget deep-fried fish—the tilapia in this healthy po’boy recipe, a classic Cajun sandwich recipe, is coated in cornmeal and cooked in just 2 tablespoons of oil. The result? A healthy, crispy fish sandwich without extra calories. Serve with coleslaw and sweet potato fries.

4 servings | Active Time: 25 minutes | Total Time: 25 minutes

Ingredients

Preparation

  1. Sprinkle fish with Cajun spice and salt, then cut each fillet in half lengthwise. Whisk egg white and water in a shallow dish. Place cornmeal in another shallow dish. Dip the fish in the egg mixture, then in the cornmeal. (Discard any leftover egg and cornmeal.)
  2. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the fish (it will be a tight fit) and cook until golden brown on the bottom, 3 to 5 minutes. Turn over, swirl in the remaining 1 tablespoon oil and cook until the fish is golden brown on the other side and opaque in the middle, 3 to 5 minutes more.
  3. Combine mayonnaise and pickle in a small bowl. To assemble the sandwiches, spread 1 generous tablespoon of the mixture on each bun. Top with a piece of fish, tomato, onion and lettuce.

Nutrition

Per serving : 379 Calories; 15 g Fat; 2 g Sat; 6 g Mono; 47 mg Cholesterol; 42 g Carbohydrates; 23 g Protein; 6 g Fiber; 860 mg Sodium; 578 mg Potassium

2 1/2 Carbohydrate Serving

Exchanges: 2 starch, 1 1/2 vegetable, 2 1/2 lean meat, 2 fat