Tilapia Po’Boy

By garciamoss

Forget deep-fried fish—the tilapia in this healthy po’boy recipe, a classic Cajun sandwich recipe, is coated in cornmeal and cooked in just 2 tablespoons of oil. The result? A healthy, crispy fish sandwich without extra calories. Serve with coleslaw and sweet potato fries.

Ingredients

• 2 large tilapia fillets (6-7 ounces each)
• 2 teaspoons Cajun spice blend (without added salt)
• 1/2 teaspoon salt
• 1 large egg white
• 2 tablespoons water
• 1/2 cup 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 cup thinly sliced red onion
• 2 cups very thinly sliced romaine

Details

Adapted from eatingwell.com

Preparation

Step 1

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.