Cajun Tilapia Po’Boy for Two
From EatingWell: January/February 2014
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.
- 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
- 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.)
- 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.
- 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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- Type of Dish
- Main dish, fish/seafood
- Ease of Preparation
- Total Time
- 30 minutes or less
- Main Ingredient
- Preparation/ Technique
- Mardi Gras
- January/February 2014