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