Cornmeal-Crusted Tilapia Sandwiches with Jicama Slaw

Cornmeal-Crusted Tilapia Sandwiches with Jicama Slaw Recipe
Photo: Nigel Cox; Styling: Sharon Ryan
Serve with Quick Chilled Pea Soup.

Yield:

Serves 4 (serving size: 1 sandwich)
Total time: 21 Minutes

Recipe from

Cooking Light

Recipe Time

Hands-on: 21 Minutes
Total: 21 Minutes

Nutritional Information

Calories 392
Fat 12.6 g
Satfat 2.7 g
Monofat 6.3 g
Polyfat 1.7 g
Protein 30.7 g
Carbohydrate 42.1 g
Fiber 3.9 g
Cholesterol 58 mg
Iron 3.3 mg
Sodium 615 mg
Calcium 104 mg

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 jalapeño 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

Preparation

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.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Sidney Fry, MS, RD,

Cooking Light

April 2013
My Notes

Only you will be able to view, print, and edit this note.

Add Note