Cajun Tilapia Po’Boy for Two

January/February 2014

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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

Makes: 2 servings, 1 sandwich each

Serving Size: 1 sandwich

Active Time:

Total Time:


  • 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


  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.


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

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Recipe Categories

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

Mardi Gras
January/February 2014
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