Crispy Fish Sandwich With Pineapple Slaw

Name: Crispy Fish Sandwich With Pineapple Slaw
Prep time: 15 min
Cook time: 12 min
Total time: 27 min
Yield: 4
Cuisine: Cajun
Ingredients: 1¼ pounds Haddock or Pacific cod fillets, skinned and cut into 4 portions; 2 cups Shredded cabbage and carrot coleslaw mix; 1 8-ounce can Canned pineapple chunks, drained and coarsely chopped; 2 tablespoons Nonfat plain yogurt; 2 teaspoons Rice vinegar; 2 tablespoons Reduced-fat mayonnaise; ¼ cup Cornmeal; ½ teaspoon Cajun seasoning; ⅛ teaspoon Crushed red pepper; ¼ teaspoon Salt; 4 teaspoons Canola oil; 8 slices Whole-wheat country bread slices, toasted

Recipe GLPR96de91198f9b54

Cajun

Main Course

27 min

439 cal

Servings: 4

Stovetop

SNAP eligible

A vibrant and delicious sandwich featuring pan-seared crispy haddock fillets topped with a tangy, sweet pineapple-cabbage slaw. The fish is seasoned with Cajun spices and cornmeal for a golden crust, while a cool pineapple slaw made with yogurt and fresh fruit provides the perfect balance of flavors. Served on toasted whole-wheat bread with a spread of reduced-fat mayonnaise.

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Ingredients

1¼ pounds Haddock or Pacific cod fillets, skinned and cut into 4 portions

2 cups Shredded cabbage and carrot coleslaw mix

1 8-ounce can Canned pineapple chunks, drained and coarsely chopped

2 tablespoons Nonfat plain yogurt

2 teaspoons Rice vinegar

2 tablespoons Reduced-fat mayonnaise

¼ cup Cornmeal

½ teaspoon Cajun seasoning

⅛ teaspoon Crushed red pepper

¼ teaspoon Salt

4 teaspoons Canola oil

8 slices Whole-wheat country bread slices, toasted

Directions

In a medium bowl, combine the shredded cabbage and carrot coleslaw mix with the drained pineapple chunks. In a small bowl, whisk together the nonfat yogurt and rice vinegar until smooth. Pour the yogurt mixture over the coleslaw and pineapple, and toss gently to coat. Set the pineapple slaw aside.
In a shallow dish, combine the cornmeal, Cajun seasoning, crushed red pepper, and salt. Mix well to blend the seasonings evenly.
Pat the fish portions dry with paper towels. Dredge each fillet on both sides in the cornmeal mixture, shaking off any excess coating.
Heat 2 teaspoons of canola oil in a large nonstick skillet over medium-high heat. Once hot, carefully add 2 fish fillets to the pan. Cook for 4-5 minutes on the first side until golden and crispy, then carefully flip and cook for another 3-4 minutes until the second side is golden and the internal temperature reaches 145°F. Transfer to a plate and repeat with the remaining 2 teaspoons of oil and remaining 2 fish fillets.
Spread about 1/2 tablespoon of reduced-fat mayonnaise on each slice of toasted whole-wheat bread.
On the bottom half of each sandwich, place one cooked fish fillet. Top with a generous spoonful of the pineapple slaw, then cover with the top bread slice. Serve immediately while the fish is still warm.

Comments

Grocery List Plus Editorial Staff4.25

This hits the mark for a weeknight fish dinner: haddock, coleslaw mix, and pineapple are all standard finds at Harris Teeter, Food Lion, and Walmart, with no special stops needed. The prep time is honest—27 minutes covers breading and frying the fish, making slaw, and assembly, though a quick hand with a knife helps. The cost per serving lands around $3.50 to $4.00 driven mainly by fresh haddock, which swings with season and market. The slaw reheats poorly (it gets soggy), so this is a same-night dish, but the cornmeal crust and tropical pineapple slaw land solidly in North Carolina summer entertaining without fuss.