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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.

Source: EatingWell Magazine, January/February 2014

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total:
25 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.)

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  • 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.

Nutrition Facts

1 sandwich
379 calories; protein 23.1g; carbohydrates 42.3g; dietary fiber 5.5g; sugars 9.7g; fat 14.5g; saturated fat 2g; cholesterol 47.2mg; vitamin a iu 2399.8IU; vitamin c 6.5mg; folate 76.9mcg; calcium 72.4mg; iron 2.4mg; magnesium 83.8mg; potassium 578.3mg; sodium 860.3mg; thiamin 0.2mg; added sugar 4g.

2 starch, 1 1/2 vegetable, 2 1/2 lean meat, 2 fat

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