Tilapia Po’Boy

January/February 2014

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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.

Tilapia Po’Boy

Makes: 4 servings

Serving Size: 1 sandwich

Active Time:

Total Time:


  • 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


  1. 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.)
  2. 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.
  3. 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

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Recipe Categories

Mardi Gras
Ease of Preparation
Total Time
30 minutes or less
Main Ingredient
Preparation/ Technique

January/February 2014
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