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20 minute dinner recipes

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Cajun Tilapia Po’Boy for Two


From EatingWell:  January/February 2014

Forget the deep fryer—the tilapia in this healthy po’boy recipe, a classic Southern sandwich, is coated in cornmeal and cooked in just 2 tablespoons oil. The result? A healthy, crispy fish sandwich with little added fat. Cajun spice blends can be surprisingly high in sodium. Check the ingredients to find one without added sodium.

2 servings, 1 sandwich each | Active Time: 20 minutes | Total Time: 20 minutes



  1. Sprinkle fish with Cajun spice and salt, then cut the 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 1/2 teaspoons oil in a medium nonstick skillet over medium-high heat. Add the fish and cook until golden brown on the bottom, 3 to 5 minutes. Turn over, swirl in the remaining 1 1/2 teaspoons oil and cook until the fish is browned 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.


Per serving : 381 Calories; 15 g Fat; 2 g Sat; 6 g Mono; 47 mg Cholesterol; 42 g Carbohydrates; 24 g Protein; 6 g Fiber; 867 mg Sodium; 584 mg Potassium

2 1/2 Carbohydrate Serving

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