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



  • 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.)

  • 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

381 calories; 14.5 g total fat; 2 g saturated fat; 47 mg cholesterol; 867 mg sodium. 584 mg potassium; 42.4 g carbohydrates; 5.5 g fiber; 10 g sugar; 23.5 g protein; 2400 IU vitamin a iu; 7 mg vitamin c; 77 mcg folate; 73 mg calcium; 2 mg iron; 84 mg magnesium; 4 g added sugar;