Recipe Image

Crispy Fish Sandwich with Pineapple Slaw

  • 25 m
  • 25 m
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.”

Ingredients

    • 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

Directions

  • 1 Whisk mayonnaise, yogurt, vinegar and crushed red pepper to taste in a medium bowl. Add pineapple and coleslaw mix and stir to combine.
  • 2 Place cornmeal in a shallow dish. Sprinkle both sides of fish with Cajun seasoning and salt. Dredge the fish in the cornmeal.
  • 3 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.
  • 4 Top 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.
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