Rating: 2.75 stars
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A fish sandwich doesn't have to be deep-fried to be delicious. Try our healthy crispy fish sandwich recipe with a tangy, zesty pineapple slaw. It's worth taking the extra minute to chop pineapple slices instead of using crushed pineapple, which is too small and disappears into the slaw. Store-bought shredded cabbage-carrot mix saves time. Look for it in the produce section.

Source: EatingWell Magazine, January/February 2013

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Recipe Summary test

total:
25 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Whisk mayonnaise, yogurt, vinegar and crushed red pepper to taste in a medium bowl. Add pineapple and coleslaw mix and stir to combine.

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  • Place cornmeal in a shallow dish. Sprinkle both sides of fish with Cajun seasoning and salt. Dredge the fish in the cornmeal.

  • Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add half the fish and cook until golden, about 2 minutes per side. Transfer to a plate and repeat with the remaining 2 teaspoons oil and fish, adjusting heat as needed to prevent burning.

  • Top toasted bread with the fish and pineapple slaw to make sandwiches. Serve immediately.

Tips

For sustainable haddock, ask for U.S. Atlantic “hook-and-line-caught.” For cod, look for wild-caught U.S. Pacific cod or Atlantic cod from Iceland or the east Arctic. For more good choices visit seafoodwatch.org.

Nutrition Facts

374 calories; protein 30.9g; carbohydrates 43.1g; dietary fiber 6.2g; sugars 12.3g; fat 9g; saturated fat 1.1g; cholesterol 68.7mg; vitamin a iu 130.5IU; vitamin c 25.5mg; folate 62mcg; calcium 149.7mg; iron 2.1mg; magnesium 86.8mg; potassium 657.5mg; sodium 648.8mg; thiamin 0.4mg; added sugar 3g.

2 starch, 1/2 fruit, 1 vegetable, 4 1/2 lean meat

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