Crispy Fish Sandwich with Pineapple Slaw
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.
Servings
4 servings
Prep Time
25 minutes
Total Time
25 minutes
Ingredients
- 2tablespoons low-fat mayonnaise
- 2tablespoons nonfat plain yogurt
- 2teaspoons rice vinegar
- 1/8teaspoon crushed red pepper
- 18-ounce can pineapple chunks or rings, drained and coarsely chopped
- 2cups coleslaw mix
- 1/4cup cornmeal
- 1 1/4pounds haddock or cod, skinned and cut into 4 portions
- 1/2teaspoon Cajun seasoning
- 1/4teaspoon salt
- 4teaspoons canola oil, divided
- 8slices whole-wheat country bread, toasted
Instructions
- Whisk mayonnaise, yogurt, vinegar and crushed red pepper to taste in a medium bowl. Add pineapple and coleslaw mix and stir to combine.
- 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.
Nutrition Facts
Per serving (recipe makes 4 servings)
| Calories | 377.02kcal |
|---|---|
| Carbohydrate Total | 43.44g |
| Total Sugars | 12.31g |
| Added Sugars | 3g |
| Fiber | 6.04g |
| Total Fat | 9.02g |
| Saturated Fat | 1.16g |
| Mono Saturated Fat | 3.84g |
| Cholesterol | 68.66mg |
| Sodium | 583.93mg |
| Protein | 30.81g |
| Potassium | 679.34mg |
| Calcium | 150.12mg |
| Chromium | 2mcg |
| Folate | 63.92mcg |
| Iron | 2.33mg |
| Magnesium | 96.49mg |
| Omega-3 | 1g |
| Omega-6 | 2g |
| Trans Fatty Acid | 0.04g |
| Vitamin A | 146.79IU |
| Vitamin D | 28.35IU |
| Vitamin B12 | 2.87mcg |
| Vitamin C | 25.53mg |
| Vitamin E | 3mg |
| Zinc | 1.82mg |
| Phosphorus | 569.46mg |
| Vitamin B3 | 4.63mg |
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