Tilapia Po'Boy

Tilapia Po'Boy

1 Review
From: EatingWell Magazine, 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.

Ingredients 4 servings

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  • 2 large tilapia fillets (6-7 ounces each)
  • 2 teaspoons Cajun spice blend (without added salt)
  • ½ teaspoon salt
  • 1 large egg white
  • 2 tablespoons water
  • ½ cup fine cornmeal
  • 2 tablespoons canola oil, divided
  • 5 tablespoons low-fat mayonnaise
  • 3 tablespoons finely chopped dill pickle
  • 4 small whole-wheat hoagie buns (2-3 ounces each), toasted
  • 2 ripe plum tomatoes, sliced
  • ½ cup thinly sliced red onion
  • 2 cups very thinly sliced romaine

Preparation

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  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 information

  • Serving size: 1 sandwich
  • Per serving: 379 calories; 15 g fat(2 g sat); 6 g fiber; 42 g carbohydrates; 23 g protein; 77 mcg folate; 47 mg cholesterol; 10 g sugars; 4 g added sugars; 2,400 IU vitamin A; 7 mg vitamin C; 72 mg calcium; 2 mg iron; 860 mg sodium; 578 mg potassium
  • Nutrition Bonus: Vitamin A (48% daily value)
  • Carbohydrate Servings: 3
  • Exchanges: 2 starch, 1½ vegetable, 2½ lean meat, 2 fat

Reviews 1

January 21, 2014
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By: EatingWell User
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
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