Healthy Crispy Fish Sandwich With Pineapple Slaw

Jun 06, 2023June 6, 20230 2
Healthy Crispy Fish Sandwich With Pineapple Slaw Recipe
in Seafood

Prep

20 min

Cook

10 min

Ready In

30 min

Level

Very easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

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

Nutrision Information

Servings Per Recipe
4
Calories
358
Sugar
8g
Fat
11g
A healthy twist on a classic sandwich, this crispy fish sandwich is a great option for those who love seafood but want to avoid the less healthy fried version. The pineapple slaw adds a sweet and tangy crunch to the sandwich while the crispy fish provides a satisfying texture. To make this sandwich even healthier, whole wheat bread is used instead of the more traditional white bread, providing additional fiber and essential nutrients. This sandwich is a great choice for lunch, dinner, or even as a picnic food on a warm day. It's easy to make, quick to cook, and tastes delicious.

Instructions

1.In a bowl, whisk together low-fat mayonnaise, nonfat plain yogurt, rice vinegar, and crushed red pepper flakes to make a sauce.
2.In another bowl, mix coarsely chopped canned pineapple chunks and coleslaw mix.
3.In a shallow dish, mix cornmeal, cajun seasoning, and salt.
4.Coat fish portions evenly with the cornmeal mixture.
5.In a large nonstick skillet, heat 2 teaspoons of canola oil over medium heat, then cook fish until crispy and fully cooked, about 3 to 5 minutes per side.
6.Spread the mayo-yogurt sauce on toasted slices of whole wheat bread or whole grain buns, then add a portion of crispy fish on each.
7.Top with pineapple slaw and serve.

PROS

This dish is a healthy alternative to traditional fried fish sandwiches.

The pineapple slaw adds a sweet and refreshing touch to the sandwich.

It’s versatile and can be enjoyed for lunch, dinner, or even as a picnic food.

CONS

The recipe requires some preparation time due to the need to chop the pineapple and coleslaw mix.

It may also be difficult to find low-fat mayonnaise and nonfat plain yogurt in some areas.

HEALTH & BENEFITS

Fish is high in protein, omega-3 fatty acids, and various vitamins and minerals.
Pineapple is a good source of vitamin C, manganese, and bromelain, an enzyme that may aid digestion and reduce inflammation.
Whole wheat bread is high in fiber and nutrients.

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