Crispy Fish Sandwich with Pineapple Slaw

Rating: 2.75 stars
4 Ratings
  • 5 star values: 1
  • 4 star values: 0
  • 3 star values: 1
  • 2 star values: 1
  • 1 star values: 1

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.

EatingWell Test Kitchen
Source: EatingWell Magazine, January/February 2013

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Recipe Summary

total:
25 mins
Servings:
4
Nutrition Profile:
Low-Calorie
Healthy Aging
Healthy Immunity
Nutrition Info
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Ingredients

Directions

  • 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

Per Serving:
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.
Exchanges:

2 starch, 1/2 fruit, 1 vegetable, 4 1/2 lean meat
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Reviews (2)

Read More Reviews
4 Ratings
  • 5 star values: 1
  • 4 star values: 0
  • 3 star values: 1
  • 2 star values: 1
  • 1 star values: 1
Reviews:
Most Helpful Most Positive Least Positive Newest
LeAnna Quartuccio
Rating: 2 stars
04/17/2014
could be good with some alterations I agree with the other reviewer who said the yogurt flavor overpowered the flavor of the slaw. I think that with just mayo it would have been much better. The yogurt is just too strong. Since the fish does not bring much to the table flavor-wise this recipe is ALL about the slaw. Really meh overall. Pros: easy few ingredients healthy unique flavor combination Cons: weird flavor Read More
EatingWell User
Rating: 5 stars
01/08/2013
Wonderful flexible slaw! I made only the slaw and really liked it! The ingredients are things I typically have on-hand and the recipe size is such that I can easily adjust quantities to my taste. I used a small amount of cayenne pepper instead of the crushed red pepper and I felt that it spread out the heat/balanced the yogurt taste much better this way. I've also made this using apple cider vinegar (ok so I usually have MOST of the ingredients on-hand) and it was great as well! If you're not a fan of fish try it with chicken breast marinated with spicy brown mustard-- it's a great contrast to the creamy slaw! Overall a solid basic recipe that seems really flexible. Love it! Read More
EatingWell User
Rating: 3 stars
09/08/2014
Good recipe!! This was a good recipe. I made some alterations because I think when it comes to taste we all have our own preferences. I did not add the yogurt to the coleslaw as other reviewers suggested and I added a little onion and just a little splenda but then I like a sweet coleslaw were others like it more pickled. I also did not add the crushed red pepper only because my husband hates anything spicy. All in all a really good recipe that you can tweak to fit your taste. Read More
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EatingWell User
Rating: 1 stars
06/27/2012
Slaw was inedible I only made the slaw not the fish. The slaw was terrible. I followed the recipe exactly. The yogurt taste was so strong that no one could eat it. Truly horrible flavor. Read More
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