Crispy Fish Sandwich With Pineapple Slaw

Dotdash Meredith

A fish sandwich doesn’t have to be deep-fried to be delicious. Try this 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.

Prep/Cook Time: 25 Minutes, Servings: 4

Ingredients

2 tablespoons low-fat mayonnaise
2 tablespoons nonfat plain yogurt
2 teaspoons rice vinegar
⅛–¼ teaspoon crushed red pepper
1 8-ounce can pineapple chunks or rings, drained and coarsely chopped
2 cups coleslaw mix
¼ cup cornmeal
1¼ pounds haddock or cod, skinned and cut into 4 portions
½ teaspoon Cajun seasoning
¼ teaspoon salt
4 teaspoons canola oil, divided
8 slices whole-wheat country bread, toasted

Directions

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.

Nutritional Information

Per Serving: 377 Calories, Total Fat: 9 g, Saturated Fat: 1 g, Cholesterol: 69 mg, Carbohydrates: 43 g, Fiber: 6 g, Total Sugars: 12 g, Added Sugars: 3 g, Protein: 31 g, Sodium: 584 mg, Potassium: 679 mg, Phosphorus: 569 mg, Iron: 2 mg, Folate: 64 mcg, Calcium: 150 mg, Vitamin A: 147 IU, Vitamin C: 26 mg, Vitamin D: 28 IU

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