Tilapia Po’Boy Sandwich

LOVE me a good fish sandwich ~ what a find to be able to enjoy a classic taste without all those fat calories and NO greasy taste /texture!! My son and I both have found a new favorite fish dish!



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4 servings | Active Time: 25 minutes | Total Time: 25 minutes

Ingredients
2 large tilapia fillets (6-7 ounces each)
2 teaspoons Cajun spice blend (without added salt)
1/2 teaspoon salt
1 large egg white
2 tablespoons water
1/2 cup fine cornmeal
2 tablespoons canola oil, divided
5 tablespoons low-fat mayonnaise
3 tablespoons finely chopped dill pickle
4 small whole-wheat hoagie buns (2-3 ounces each), toasted
2 ripe plum tomatoes, sliced
1/2 cup thinly sliced red onion
2 cups very thinly sliced romaine

Preparation
Sprinkle fish with Cajun spice and salt, then cut each fillet in half lengthwise. Whisk egg white and water in a shallow dish. Place cornmeal in another shallow dish. Dip the fish in the egg mixture, then in the cornmeal. (Discard any leftover egg and cornmeal.)
Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the fish (it will be a tight fit) and cook until golden brown on the bottom, 3 to 5 minutes. Turn over, swirl in the remaining 1 tablespoon oil and cook until the fish is golden brown on the other side and opaque in the middle, 3 to 5 minutes more.
Combine mayonnaise and pickle in a small bowl. To assemble the sandwiches, spread 1 generous tablespoon of the mixture on each bun. Top with a piece of fish, tomato, onion and lettuce.

Nutrition
Per serving : 379 Calories; 15 g Fat; 2 g Sat; 6 g Mono; 47 mg Cholesterol; 42 g Carbohydrates; 23 g Protein; 6 g Fiber; 860 mg Sodium; 578 mg Potassium; 2 1/2 Carbohydrate Serving
Exchanges: 2 starch, 1 1/2 vegetable, 2 1/2 lean meat, 2 fat

http://www.eatingwell.com/recipes/tilapia_po_boy.html

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Strawberry Cream Cheese Pull-A-Part Bread

…as I’ve stated before, I DO NOT keep any foods as ‘off limits’ ~ I DO keep in mind my portion sizes and balance the meal with other lower fat/calorie option foods…



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STRAWBERRY CREAM CHEESE PULL-A-PART BREAD

2 tubes (10 ea) small canned biscuits
2 oz Neufchatel cream cheese
2 Tbsp Strawberry Jam (or your favorite preserves!)
1/3 c sugar
1 Tbsp cinnamon

Glaze
½ c powdered sugar
1 Tbsp 1/2 and 1/2 milk
1 tsp butter, softened NOT melted

Preheat oven to 350°F. Spray a pie pan with non-stick spray. Combine sugar and cinnamon in a small bowl and set aside. Combine cream cheese and jam in another small bowl and set aside. Remove biscuits from tubes and flatten slightly with your fingers. Dip both sides of biscuit in the sugar mixture and lay on a plate. Place scant tsp of cream cheese mixture in the center of each. Shingle in the pie plate evenly and sprinkle any remaining sugar mixture over the top. Bake 20-25 minutes or til golden brown and done. Remove and make glaze. Allow bread to sit for a few minutes to cool slightly. Glaze will be thick, can thin in desired, but remember the heat will make it spread. Drizzle over the top and serve warm! ~Enjoy!

 

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