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. Source: EatingWell Magazine, January/February 2013

EatingWell Test Kitchen
Advertisement

Ingredients

Directions

  • Whisk mayonnaise, yogurt, vinegar and crushed red pepper to taste in a medium bowl. Add pineapple and coleslaw mix and stir to combine.

    Advertisement
  • Place cornmeal in a shallow dish. Sprinkle both sides of fish with Cajun seasoning and salt. Dredge the fish in the cornmeal.

  • 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.

  • Top toasted bread with the fish and pineapple slaw to make sandwiches. Serve immediately.

Tips

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.

Nutrition Facts

374 calories; 9 g total fat; 1.1 g saturated fat; 69 mg cholesterol; 649 mg sodium. 657 mg potassium; 43.1 g carbohydrates; 6.2 g fiber; 12 g sugar; 30.9 g protein; 130 IU vitamin a iu; 26 mg vitamin c; 62 mcg folate; 150 mg calcium; 2 mg iron; 87 mg magnesium; 3 g added sugar;

Reviews (4)

Read More Reviews
4 Ratings
  • 5 star values: 1
  • 4 star values: 0
  • 3 star values: 1
  • 2 star values: 1
  • 1 star values: 1