Healthy Crispy Fish Sandwich With Pineapple Slaw
Total Time: 25 mins
Preparation Time: 15 mins
Cook Time: 10 mins
Ingredients
- Servings: 4
- 2 tablespoons low-fat mayonnaise
- 2 tablespoons nonfat plain yogurt
- 2 teaspoons rice vinegar
- 1/8-1/4 teaspoon crushed red pepper flakes
- 8 ounces canned pineapple chunks, drained and coarsely chopped
- 2 cups coleslaw mix
- 1/4 cup cornmeal
- 1 1/4 lbs haddock or 1 1/4 lbs cod, skinned and cut into 4 portions
- 1/2 teaspoon cajun seasoning
- 1/4 teaspoon salt
- 4 teaspoons canola oil, divided
- 8 slices thick whole wheat bread, toasted or 8 whole grain buns
Recipe
- 1 whisk mayonnaise, yogurt, vinegar and crushed red pepper to taste in a medium bowl. add pineapple and coleslaw mix and stir to combine.
- 2 place cornmeal in a shallow dish. sprinkle both sides of fish with cajun seasoning and salt. dredge the fish in the cornmeal.
- 3 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.
- 4 top toasted bread with the fish and pineapple slaw to make sandwiches. serve immediately.
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