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Crispy Fish Sandwich with Pineapple Slaw

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

From EatingWell:  EatingWell for a Healthy Heart Cookbook (2008), January/February 2013

A fish sandwich doesn’t have to be deep-fried to be delicious. Try our healthy crispy fish sandwich recipe with a tangy, zesty pineapple slaw. It’s worth taking the extra minute to chop pineapple slices instead of using crushed pineapple, which is too small and disappears into the slaw. Store-bought shredded cabbage-carrot mix saves time. Look for it in the produce section.

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

Ingredients

• 2 tablespoons low-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
• 1/4 cup cornmeal
• 1 1/4 pounds haddock or cod (see Tip), 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

Preparation

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 needed to prevent burning.
4. Top toasted bread with the fish and pineapple slaw to make sandwiches. Serve immediately.

Nutrition

Per serving : 372 Calories; 9 g Fat; 1 g Sat; 4 g Mono; 69 mg Cholesterol; 42 g Carbohydrates; 31 g Protein; 7 g Fiber; 658 mg Sodium; 654 mg Potassium

2 Carbohydrate Serving

Exchanges: 2 starch, 1/2 fruit, 1 vegetable, 4 1/2 lean meat

Tips & Notes

• Tip: For sustainable haddock, ask for U.S. Atlantic “hook-and-line-caught.” For cod, look for wild-caught U.S. Pacific cod or Atlantic cod from Iceland or the east Arctic. For more good choices visit seafoodwatch.org.