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Crispy Fish Sandwich with Pineapple Slaw

EatingWell for a Healthy Heart Cookbook (2008), January/February 2013

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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.


Crispy Fish Sandwich with Pineapple Slaw Recipe

Makes: 4 servings

Active Time:

Total Time:

Ingredients

  • 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

  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.

Tips & Notes

  • Tip: 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

Per serving: 372 calories; 9 g fat (1 g sat, 4 g mono); 69 mg cholesterol; 42 g carbohydrates; 3 g added sugars; 31 g protein; 7 g fiber; 658 mg sodium; 654 mg potassium.

Nutrition Bonus: Vitamin C (44% daily value), Magnesium (23% dv), Potassium (19% dv), Folate (17% dv)

Carbohydrate Servings: 2

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


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