• Easy fish recipes: Crispy Fish Sandwich with Spicy Slaw from ONIE

Crispy Fish Sandwich with Spicy Slaw

Time: 20 minutes
Servings: 4
This fish recipe is perfect for lunch or dinner and can be prepared in 30 minutes or less.
Rating:

Ingredients

  • 2 Tbsp olive oil mayonnaise
  • 2 Tbsp non-fat plain Greek yogurt
  • 2 tsp white vinegar
  • 1/4 tsp crushed red pepper flakes
  • 1 (8 oz) can crushed pineapple in juice, drained
  • 2 cups coleslaw veggie mix
  • 1/4 cup cornmeal
  • 1/4 tsp Cajun seasoning
  • 4 (4 oz) tilapia filets
  • 2 Tbsp canola oil
  • 8 slices 100% whole-wheat bread, toasted

Preparation

  1. In a medium bowl, mix mayonnaise, yogurt, vinegar & pepper flakes. Stir in pineapple & coleslaw mix. Set aside.
  2. In a shallow dish, combine cornmeal & Cajun seasoning. Coat fish with cornmeal mix completely.
  3. In a large skillet, heat oil over medium. Add fish & cook 3 minutes per side or until golden brown & flakes easily with a fork.
  4. Spread slaw on both pieces of toast, top with fish & stack to make sandwiches.

 


Tips

Using olive oil mayo in recipes gives you the same great taste, with half the calories & fat!

Nutrition Facts

4 servings per recipe
Serving size 1 sandwich (309g)
Amount per serving
Calories
470
% Daily Value*
Total Fat 15g 19%
    Saturated Fat 1.5g 8%
    Trans Fat 0g  
Cholesterol 60mg 20%
Sodium 520mg 23%
Total Carbohydrate 57g 21%
    Dietary Fiber 10g 36%
    Total Sugars 13g  
Includes 0g Added Sugars
0%
Protein 33g  
Vitamin D 4mcg 20%
Calcium 159mg 10%
Iron 3mg 15%
Potassium 640mg 15%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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