Advertisement

Cajun Tilapia Po’Boy for Two

January/February 2014

No votes yet

Forget the deep fryer—the tilapia in this healthy po’boy recipe, a classic Southern sandwich, is coated in cornmeal and cooked in just 2 tablespoons oil. The result? A healthy, crispy fish sandwich with little added fat. Cajun spice blends can be surprisingly high in sodium. Check the ingredients to find one without added sodium.


Cajun Tilapia Po’Boy for Two Recipe

Makes: 2 servings, 1 sandwich each

Serving Size: 1 sandwich

Active Time:

Total Time:

Ingredients

  • 1 large tilapia fillet (6-7 ounces)
  • 1 teaspoon Cajun spice blend (without added salt)
  • 1/4 teaspoon salt
  • 1 egg white
  • 2 tablespoons water
  • 1/4 cup fine cornmeal
  • 1 tablespoon canola oil, divided
  • 2 1/2 tablespoons low-fat mayonnaise
  • 1 1/2 tablespoons finely chopped dill pickle
  • 2 small whole-wheat hoagie buns (2-3 ounces each), toasted
  • 1 ripe plum tomatoes, sliced
  • 1/4 cup thinly sliced red onion
  • 1 cup very thinly sliced romaine or iceberg lettuce

Preparation

  1. Sprinkle fish with Cajun spice and salt, then cut the 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 1/2 teaspoons oil in a medium nonstick skillet over medium-high heat. Add the fish and cook until golden brown on the bottom, 3 to 5 minutes. Turn over, swirl in the remaining 1 1/2 teaspoons oil and cook until the fish is browned 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.

Nutrition

Per serving: 381 calories; 15 g fat (2 g sat, 6 g mono); 47 mg cholesterol; 42 g carbohydrates; 4 g added sugars; 10 g total sugars; 24 g protein; 6 g fiber; 867 mg sodium; 584 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

Recipe Categories

Main Ingredient
Fish
Preparation/ Technique
Saute
Meal/Course
Dinner

Holiday
Mardi Gras
Ethnic/Regional
American
Southern/Soul
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
2
Publication
January/February 2014

Connect With Us

Advertisement

EatingWell Magazine

more smart savings
Advertisement
Get a full year of EatingWell magazine.
World Wide Web Health Award Winner Web Award Winner World Wide Web Health Award Winner Interactive Media Award Winner