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Only quantities of ingredients are changed; recipe Directions below will not reflect those changes.


  • 2 tablespoons - low-fat mayonnaise
  • 2 tablespoons - nonfat plain yogurt
  • 2 teaspoons - rice vinegar
  • 1/8 teaspoons - crushed red pepper
  • 1 cans - pineapple chunks or rings, 8 oz., drained, coarsely chopped
  • 2 cups - coleslaw mix
  • 1/4 cups - cornmeal
  • 1 1/4 pounds - haddock or cod, skinned, cut into 4 portions
  • 1/2 teaspoons - Cajun seasoning
  • 1/4 teaspoons - salt
  • 4 teaspoons - canola oil, divided
  • 8 slices - whole-wheat country bread, toasted
  • Directions:

    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 needed to prevent burning.
    Top toasted bread with the fish and pineapple slaw to make sandwiches. Serve immediately.

    Brief Description

    A healthy crispy fish sandwich version with a zesty pineapple slaw.

    Main Ingredient:


    Category:  Sandwiches

    Cuisine:  Caribbean

    Prep Time: 20 min
    Cook Time: 5 min


    Posted By:


    Posted On:

    January 21, 2013

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