Ingredients
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2 tablespoons low-fat mayonnaise
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2 teaspoons rice vinegar
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1/8-1/4 teaspoon crushed red pepper flakes
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2 cups coleslaw mix
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1/4 cup cornmeal
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1 1/4 lbs haddock or 1 1/4 lbs cod, skinned and cut into 4 portions
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1/2 teaspoon cajun seasoning
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1/4 teaspoon salt
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4 teaspoons canola oil, divided
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8 slices thick whole wheat bread, toasted or 8 whole grain buns
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2 tablespoons nonfat plain yogurt
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8 ounces canned pineapple chunks, drained and coarsely chopped
Instructions
- 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.