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Crispy Fish Sandwich with Pineapple Slaw

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

  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.

Nutrition Facts

Per serving (recipe makes 4 servings)

Calories 372kcal
Carbohydrate Total 42g
Total Sugars 13g
Added Sugars 3g
Fiber 7g
Total Fat 9g
Saturated Fat 1g
Mono Saturated Fat 4g
Cholesterol 69mg
Sodium 658mg
Protein 31g
Potassium 654mg
Calcium 119mg
Chromium 2mcg
Folate 67mcg
Omega-3 1g
Omega-6 2g
Trans Fatty Acid 1g
Vitamin E 3mg
Zinc 2mg
Vitamin B3 5mg