Recipe Detail

Tilapia Po’Boy

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Number of Servings:


  1. 2 - large tilapia fillets (6-7 ounces each)
  2. 2 teaspoons - Cajun spice blend (without added salt)
  3. 1/2 teaspoons - salt
  4. 1 - large egg white
  5. 2 tablespoons - water
  6. 1/2 cups - fine cornmeal
  7. 2 tablespoons - canola oil, divided
  8. 5 tablespoons - low-fat mayonnaise
  9. 3 tablespoons - finely chopped dill pickle
  10. 4 - small whole-wheat hoagie buns (2-3 ounces each), toasted
  11. 2 - ripe plum tomatoes, sliced
  12. 1/2 cups - thinly sliced red onion
  13. 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.


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