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.

EatingWell Test Kitchen
Source: EatingWell Magazine, January/February 2014


Ingredient Checklist


Instructions Checklist
  • 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.

Nutrition Facts

378.8 calories; protein 23.1g 46% DV; carbohydrates 42.3g 14% DV; exchange other carbs 3; dietary fiber 5.5g 22% DV; sugars 9.7g; fat 14.5g 22% DV; saturated fat 2g 10% DV; cholesterol 47.2mg 16% DV; vitamin a iu 2399.8IU 48% DV; vitamin c 6.5mg 11% DV; folate 76.9mcg 19% DV; calcium 72.4mg 7% DV; iron 2.4mg 14% DV; magnesium 83.8mg 30% DV; potassium 578.3mg 16% DV; sodium 860.3mg 34% DV; thiamin 0.2mg 22% DV; added sugar 4g.

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Rating: 5 stars
Crispy and delicious This is amazing. The use of cornmeal is brilliant. Nice amount of heat. We served with light mayo coleslaw green beans and the homemade tartar sauce. Pros: Easy to make low cal Read More