Crispy Fish Sandwich with Pineapple Slaw

From EatingWell: EatingWell for a Healthy Heart Cookbook — Subscribe Now!

A fish sandwich doesn't have to be deep-fried and doesn't have to be off your list of “healthy” foods. Try our version with a tangy, zesty pineapple slaw. It's worth taking the extra minute to chop pineapple slices instead of using crushed pineapple—the crushed is too small and disappears into the slaw. Try this with oven fries.

Crispy Fish Sandwich with Pineapple Slaw Recipe

4 servings

Active Time: 25 minutes

Total Time: 25 minutes

Nutrition Profile

Ingredients

2 tablespoons reduced-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, (see Tip)
1/4 cup cornmeal
1 1/4 pounds haddock, or Pacific cod, 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

Whisk mayonnaise, yogurt, vinegar and crushed red pepper to taste in a medium bowl. Add pineapple and coleslaw mix and stir to combine.
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 necessary to prevent burning.
Top toasted bread with the fish and pineapple slaw to make sandwiches. Serve immediately.

Tips & Notes

Shopping Tip: Look for convenient pre-shredded cabbage-and-carrot “coleslaw mix” near other prepared vegetables in the produce section of the supermarket.

Nutrition

Per serving: 425 calories; 9 g fat (1 g sat, 4 g mono); 105 mg cholesterol; 42 g carbohydrates; 44 g protein; 7 g fiber; 684 mg sodium; 865 mg potassium.

Nutrition Bonus: Vitamin C (45% daily value), Iron (20% dv), Calcium (15% dv).

2 Carbohydrate Serving

Exchanges: 2 starch, 1/2 fruit, 1 vegetable, 4 1/2 lean meat