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.

EatingWell Test Kitchen
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.)

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  • 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.

  • 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

380.8 calories; protein 23.5g 47% DV; carbohydrates 42.4g 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 77mcg 19% DV; calcium 72.6mg 7% DV; iron 2.4mg 14% DV; magnesium 84.2mg 30% DV; potassium 584.5mg 16% DV; sodium 866.6mg 35% DV; thiamin 0.2mg 22% DV; added sugar 4g.