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.


Recipe Summary test

20 mins


Ingredient Checklist


Instructions Checklist
  • 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.

Nutrition Facts

1 sandwich
381 calories; protein 23.5g; carbohydrates 42.4g; 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 77mcg; calcium 72.6mg; iron 2.4mg; magnesium 84.2mg; potassium 584.5mg; sodium 866.6mg; thiamin 0.2mg; added sugar 4g.

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