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.
Active Time: 25 minutes |
Total Time: 25 minutes
4 small whole-wheat hoagie buns (2-3 ounces each), toasted
2 ripe plum tomatoes, sliced
1/2 cup thinly sliced red onion
2 cups very thinly sliced romaine
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.)
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.
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.
Per serving :
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