Pan Fried Tilapia Sandwich

PROS

This sandwich is a great source of protein and healthy fats, thanks to the tilapia fillets and mayonnaise.

The spicy mayo adds a zesty, flavorful kick to the dish.

This sandwich is perfect for a quick, easy meal at any time of day.

CONS

This sandwich contains mayonnaise, which can be high in calories and fat.

While tilapia is generally considered a healthy choice, it may contain trace amounts of mercury.

HEALTH & BENEFITS

Tilapia is a good source of protein and essential nutrients like vitamin B12 and potassium.
The pepperjack cheese is a good source of calcium and other essential minerals.
Mayonnaise, while high in calories, can add flavor and texture to dishes in moderation.

	1/4 cup mayonnaise
	1/4 cup minced red onion
	1/2 cup finely chopped tomato
	2 tablespoons dill pickle relish
	1/2 teaspoon ground piri piri chile pepper
	salt and ground black pepper to taste
	2 fillets tilapia fillets
	1/2 teaspoon garlic powder
	2 tablespoons butter
	4 slices pepperjack cheese
	4 slices whole wheat bread , toasted

1.	In a small bowl, mix together the mayonnaise, red onion, tomato, pickle relish, piri piri chile pepper, salt and pepper.
2.	Sprinkle the tilapia fillets with garlic powder, salt and black pepper.
3.	In a large skillet, heat the butter over medium-high heat until melted.
4.	Add the tilapia fillets and cook for 3-4 minutes per side, until golden brown and cooked through.
5.	Place a slice of pepperjack cheese on each of the four slices of toasted bread.
6.	Add the cooked tilapia fillets to the sandwich and spread the spicy mayo mixture on top.
7.	Serve hot and enjoy!

Pan Fried Tilapia Sandwich

Pan Fried Tilapia Sandwich: A zesty, flavorful sandwich that is both healthy and filling

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