From EatingWell: January/February 2014
Forget deep-fried fish—the tilapia in this healthy po’boy recipe, a classic Cajun sandwich recipe, is coated in cornmeal and cooked in just 2 tablespoons of oil. The result? A healthy, crispy fish sandwich without extra calories. Serve with coleslaw and sweet potato fries.
- 2 large tilapia fillets (6-7 ounces each)
- 2 teaspoons Cajun spice blend (without added salt)
- 1/2 teaspoon salt
- 1 large egg white
- 2 tablespoons water
- 1/2 cup fine cornmeal
- 2 tablespoons canola oil, divided
- 5 tablespoons low-fat mayonnaise
- 3 tablespoons finely chopped dill pickle
- 4 small whole-wheat hoagie buns (2-3 ounces each), toasted
- 2 ripe plum tomatoes, sliced
- 1/2 cup thinly sliced red onion
- 2 cups very thinly sliced romaine
- Sprinkle fish with Cajun spice and salt, then cut each fillet in half lengthwise. Whisk egg white and water in a shallow dish. Place cornmeal in another shallow dish. Dip the fish in the egg mixture, then in the cornmeal. (Discard any leftover egg and cornmeal.)
- Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the fish (it will be a tight fit) and cook until golden brown on the bottom, 3 to 5 minutes. Turn over, swirl in the remaining 1 tablespoon oil and cook until the fish is golden brown on the other side and opaque in the middle, 3 to 5 minutes more.
- Combine mayonnaise and pickle in a small bowl. To assemble the sandwiches, spread 1 generous tablespoon of the mixture on each bun. Top with a piece of fish, tomato, onion and lettuce.
Per serving: 379 calories; 15 g fat (2 g sat, 6 g mono); 47 mg cholesterol; 42 g carbohydrates; 5 g added sugars; 10 g total sugars; 23 g protein; 6 g fiber; 860 mg sodium; 578 mg potassium.
Nutrition Bonus: Vitamin A (48% daily value), Vitamin B12 (23% dv), Magnesium (21% dv), Folate (19% dv), Potassium (17% dv)
Carbohydrate Servings: 2 1/2
Exchanges: 2 starch, 1 1/2 vegetable, 2 1/2 lean meat, 2 fat
More From EatingWell
In celebration of EatingWell's 10th anniversary we picked our...
These easy weeknight suppers are inspired by the bountiful...
Take advantage of summer's bounty of fresh produce with these...
Muffin tins are great for making more than just muffins,...
Use your charcoal grill or gas grill for more than just...
Potato salad is a favorite summer dish, but classic versions...
It’s no wonder that the Mediterranean diet is considered to...
Enjoy the world’s healthiest diet with these delicious...
Make your own pickles! Get the most out of summer’s bounty by...
Berries and fresh summer fruit star in our healthy homemade...
Pork tenderloin is an easy and healthy addition to your...
Our healthy pepper recipes, including recipes for bell...
Fresh, sun-ripened tomatoes not only taste wonderful, they...
For a quick and healthy dinner, make one of our easy stir-fry...
While nothing quite beats eating quickly boiled or grilled...
From healthy blueberry muffins and blueberry pancakes topped...
- Mardi Gras
- Type of Dish
- Main dish, fish/seafood
- Ease of Preparation
- Total Time
- 30 minutes or less
- Main Ingredient
- Preparation/ Technique
- January/February 2014