STEROID
01-28-2012, 03:36 AM
Crispy Fish Sandwich with Pineapple Slaw
http://img688.imageshack.us/img688/8923/86974127.jpg (http://bodybuilderselite.com/bbelite/redirect-to/?redirect=http%3A%2F%2Fimg688.imageshack.us%2Fimg6 88%2F8923%2F86974127.jpg)
This is a very easy and great tasting lunch sandwich.You can take a couple of these with you on the go for a great healthy meal anytime.
4 servings
Total Time: 25 minutes
Ingredients
2 tablespoons fat free mayonnaise
2 tablespoons nonfat plain yogurt
2 teaspoons rice vinegar
1/8-1/4 teaspoon crushed red pepper
1 8-ounce can pineapple chunks or rings, drained and coarsely chopped
2 cups coleslaw mix,
1/4 cup cornmeal
1 1/4 pounds haddock, or Pacific cod, skinned and cut into 4 portions
1/2 teaspoon Low Sodium Cajun seasoning
1/4 teaspoon salt substitute
4 teaspoons canola oil, divided (I use Xtra Virgin Olive Oil)
8 slices whole-wheat country bread, toasted
Preparation
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 necessary to prevent burning.
Top toasted bread with the fish and pineapple slaw to make sandwiches. Serve immediately.
Nutrition
Per serving: 380 calories;
4 g fat ( 1 g sat , 3 g mono );
105 mg cholesterol;
42 g carbohydrates;
44 g protein;
7 g fiber;
284 mg sodium;
865 mg potassium.
http://img688.imageshack.us/img688/8923/86974127.jpg (http://bodybuilderselite.com/bbelite/redirect-to/?redirect=http%3A%2F%2Fimg688.imageshack.us%2Fimg6 88%2F8923%2F86974127.jpg)
This is a very easy and great tasting lunch sandwich.You can take a couple of these with you on the go for a great healthy meal anytime.
4 servings
Total Time: 25 minutes
Ingredients
2 tablespoons fat free mayonnaise
2 tablespoons nonfat plain yogurt
2 teaspoons rice vinegar
1/8-1/4 teaspoon crushed red pepper
1 8-ounce can pineapple chunks or rings, drained and coarsely chopped
2 cups coleslaw mix,
1/4 cup cornmeal
1 1/4 pounds haddock, or Pacific cod, skinned and cut into 4 portions
1/2 teaspoon Low Sodium Cajun seasoning
1/4 teaspoon salt substitute
4 teaspoons canola oil, divided (I use Xtra Virgin Olive Oil)
8 slices whole-wheat country bread, toasted
Preparation
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 necessary to prevent burning.
Top toasted bread with the fish and pineapple slaw to make sandwiches. Serve immediately.
Nutrition
Per serving: 380 calories;
4 g fat ( 1 g sat , 3 g mono );
105 mg cholesterol;
42 g carbohydrates;
44 g protein;
7 g fiber;
284 mg sodium;
865 mg potassium.