Cornmeal-Crusted Tilapia w/Jicama Slaw

By DeliciousDivas

Ingredients

• 4 (3-ounce) whole-grain sub rolls
• 1 tablespoon canola mayonnaise
• 1 tablespoon plain fat-free Greek yogurt
• 1 tablespoon cider vinegar
• 1/2 teaspoon kosher salt, divided
• 2 cups packaged cabbage-and-carrot coleslaw
• 1/3 cup shredded peeled jicama
• 1/3 cup shredded peeled Fuji apple
• 1 jalapeno pepper, thinly sliced
• 1/3 cup stone-ground yellow cornmeal
• 1/2 teaspoon freshly ground black pepper
• 1/3 cup 2% reduced-fat milk
• 4 (4-ounce) tilapia fillets
• 2 tablespoons extra-virgin olive oil

Details

Servings 4

Preparation

Step 1

1. Preheat broiler to high.

2. Hollow out top and bottom halves of bread, leaving a 1/2-inch-thick shell. Place bread, cut sides up, on a baking sheet, and broil for 1 1/2 minutes or until toasted.

3. Place mayonnaise, yogurt, vinegar, and 1/4 teaspoon salt in a medium bowl; stir with a whisk. Add coleslaw, jicama, apple, and jalapeño; toss well to coat.

4. Place cornmeal and black pepper in a dish. Place milk in a dish. Dip fish in milk. Dredge in cornmeal mixture; shake off excess breading. Sprinkle with remaining 1/4 teaspoon salt.

5. Heat a skillet over medium-high heat. Add olive oil; swirl to coat. Add fish; cook 3 minutes on each side or until desired degree of doneness. Place 1 fillet in each roll; divide coleslaw among sandwiches.

Amount per serving
Calories: 392
Fat: 12.6g
Saturated fat: 2.7g
Monounsaturated fat: 6.3g
Polyunsaturated fat: 1.7g
Protein: 30.7g
Carbohydrate: 42.1g
Fiber: 3.9g
Cholesterol: 58mg
Iron: 3.3mg
Sodium: 615mg
Calcium: 104mg