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Photo: Nigel Cox; Styling: Sharon Ryan Photo by: Photo: Nigel Cox; Styling: Sharon Ryan

Cornmeal-Crusted Tilapia Sandwiches with Jicama Slaw

Serve with Quick Chilled Pea Soup.

Cooking Light APRIL 2013

  • Yield: Serves 4 (serving size: 1 sandwich)
  • Hands-on:21 Minutes
  • Total:21 Minutes

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
  • Quick Chilled Pea Soup

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.

Nutritional Information

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
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Cornmeal-Crusted Tilapia Sandwiches with Jicama Slaw recipe

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