Crispy Fish Sandwich with Pineapple Slaw

4 Reviews
From: EatingWell Magazine January/February 2013

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 4 servings

for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
US
Metric
Nutrition per serving may change if servings are adjusted.
  • 2 tablespoons low-fat mayonnaise
  • 2 tablespoons nonfat plain yogurt
  • 2 teaspoons rice vinegar
  • 1/8-1/4 teaspoon crushed red pepper
  • 1 8-ounce can pineapple chunks or rings, drained and coarsely chopped
  • 2 cups coleslaw mix
  • 1/4 cup cornmeal
  • 1 1/4 pounds haddock or cod (see Tip), skinned and cut into 4 portions
  • 1/2 teaspoon Cajun seasoning
  • 1/4 teaspoon salt
  • 4 teaspoons canola oil, divided
  • 8 slices whole-wheat country bread, toasted

Preparation

  • Active

  • Ready In

  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.

Nutrition information

  • Per serving: 374 calories; 9 g fat(1 g sat); 6 g fiber; 43 g carbohydrates; 31 g protein; 62 mcg folate; 69 mg cholesterol; 12 g sugars; 0 g added sugars; 130 IU vitamin A; 26 mg vitamin C; 150 mg calcium; 2 mg iron; 649 mg sodium; 657 mg potassium
  • Nutrition Bonus: Vitamin C (44% daily value), Magnesium (23% dv), Potassium (19% dv), Folate (17% dv)
  • Carbohydrate Servings: 2 1/2
  • Exchanges: 2 starch, 1/2 fruit, 1 vegetable, 4 1/2 lean meat

Reviews 4

September 07, 2014
profile image
By: EatingWell User
Good recipe!! This was a good recipe. I made some alterations because I think when it comes to taste, we all have our own preferences. I did not add the yogurt to the coleslaw as other reviewers suggested and I added a little onion and just a little splenda but then I like a sweet coleslaw were others like it more pickled. I also did not add the crushed red pepper only because my husband hates anything spicy. All in all a really good recipe that you can tweak to fit your taste.
April 17, 2014
profile image
By: LeAnna Quartuccio
could be good with some alterations I agree with the other reviewer who said the yogurt flavor overpowered the flavor of the slaw. I think that with just mayo it would have been much better. The yogurt is just too strong. Since the fish does not bring much to the table flavor-wise, this recipe is ALL about the slaw. Really meh overall. Pros: easy, few ingredients, healthy, unique flavor combination Cons: weird flavor
January 08, 2013
profile image
By: EatingWell User
Wonderful, flexible slaw! I made only the slaw and really liked it! The ingredients are things I typically have on-hand and the recipe size is such that I can easily adjust quantities to my taste. I used a small amount of cayenne pepper instead of the crushed red pepper, and I felt that it spread out the heat/balanced the yogurt taste much better this way. I've also made this using apple cider vinegar (ok so I usually have MOST of the ingredients on-hand), and it was great as well! If you're not a fan of fish, try it with chicken breast marinated with spicy brown mustard-- it's a great contrast to the creamy slaw! Overall, a solid, basic recipe that seems really flexible. Love it!
June 27, 2012
profile image
By: EatingWell User
Slaw was inedible I only made the slaw, not the fish. The slaw was terrible. I followed the recipe exactly. The yogurt taste was so strong that no one could eat it. Truly horrible flavor.