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Tilapia Po’Boy
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Brief Description
Pan-fried tilapia full of flavor and served in a Cajun sandwich.
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Main Ingredient
tilapia
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Category: Sandwiches
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Cuisine: Cajun
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Prep Time: 15 min(s)
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Cook Time: 10 min(s)
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Recipe Type: Public
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Source:
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Tags:
Quick & Easy Dairy-Free Heart-Healthy Party Low-Cholesterol Diabetic
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Notes:
Per serving: 379 calories; 15 g fat ( 2 g sat , 6 g mono ); 47 mg cholesterol; 42 g carbohydrates; 5 g added sugars; 23 g protein; 6 g fiber; 860 mg sodium; 578 mg potassium. Nutrition Bonus: Vitamin A (48% daily value), Vitamin B12 (23% dv), Magnesium (21% dv), Folate (19% dv), Potassium (17% dv) Carbohydrate Servings: 2 1/2; Exchanges: 2 starch, 1 1/2 vegetable, 2 1/2 lean meat, 2 fat
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Posted By: mcarr
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Posted On: Jan 03, 2014
Number of Servings:
Ingredients:
- 2 - large tilapia fillets (6-7 ounces each)
- 2 teaspoons - Cajun spice blend (without added salt)
- 1/2 teaspoons - salt
- 1 - large egg white
- 2 tablespoons - water
- 1/2 cups - 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 cups - thinly sliced red onion
- 2 cups - very thinly sliced romaine
Directions:
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.
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