Name: Cajun Tilapia Po'Boy for Two
Total time: 20 min
Ingredients: 1 large tilapia fillet (6-7 ounces); 1 teaspoon Cajun spice blend (without added salt); ¼ teaspoon salt; 1 egg white; 2 tablespoons water; ¼ cup fine cornmeal; 1 tablespoon canola oil, divided; 2 ½ tablespoons low-fat mayonnaise; 1 ½ tablespoons finely chopped dill pickle; 2 small whole-wheat hoagie buns (2-3 ounces each), toasted; 1 ripe plum tomatoes, sliced; ¼ cup thinly sliced red onion; 1 cup very thinly sliced romaine or iceberg lettuce

Directions

Step 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.)

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Step 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.
Step 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 Facts

Serving Size: 1 sandwich

Per Serving:

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.

Exchanges:

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

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Ingredients

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Nutrition Facts

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Ingredients

Directions

Nutrition Facts