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Crispy Fish Sandwich with Pineapple Slaw
EatingWell Test Kitchen
“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.”
2 tablespoons low-fat mayonnaise
2 tablespoons nonfat plain yogurt
2 teaspoons rice vinegar
⅛- ¼ teaspoon crushed red pepper
1 8-ounce can pineapple chunks or rings, drained and coarsely chopped
2 cups coleslaw mix
¼ cup cornmeal
1¼ pounds haddock or cod (see Tip), skinned and cut into 4 portions
½ teaspoon Cajun seasoning
¼ teaspoon salt
4 teaspoons canola oil, divided
8 slices whole-wheat country bread, toasted
1Whisk mayonnaise, yogurt, vinegar and crushed red pepper to taste in a medium bowl. Add pineapple and coleslaw mix and stir to combine.
2Place cornmeal in a shallow dish. Sprinkle both sides of fish with Cajun seasoning and salt. Dredge the fish in the cornmeal.
3Heat 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.
4Top toasted bread with the fish and pineapple slaw to make sandwiches. Serve immediately.
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.