Slaw-Topped Fish Sandwiches Recipe

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Replacing the standard lettuce and tomato toppings with a cool and creamy coleslaw makes this spicy breaded fish sandwich a meal-in-one, and healthier than what you might find in a drive-thru. —Healthy Cooking Test Kitchen
TOTAL TIME: Prep/Total Time: 30 min.
MAKES:4 servings
TOTAL TIME: Prep/Total Time: 30 min.
MAKES: 4 servings

Ingredients

  • 1/2 cup dry bread crumbs
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon cayenne pepper
  • 1/2 teaspoon dried parsley flakes
  • 4 cod fillets (6 ounces each)
  • 4 whole wheat hamburger buns, split
  • 1/4 cup plain yogurt
  • 1/4 cup fat-free mayonnaise
  • 2 teaspoons red wine vinegar
  • 1/4 teaspoon dried minced onion
  • 1-1/2 cups coleslaw mix

Nutritional Facts

1 sandwich equals 284 calories, 4 g fat (1 g saturated fat), 68 mg cholesterol, 463 mg sodium, 29 g carbohydrate, 4 g fiber, 32 g protein. Diabetic Exchanges: 5 lean meat, 2 starch.

Directions

  1. In a shallow bowl, combine the bread crumbs, garlic powder, cayenne and parsley. Coat fillets with bread crumb mixture.
  2. Moisten a paper towel with cooking oil; using long-handled tongs, lightly coat the grill rack. Grill cod, covered, over medium heat or broil 4 in. from the heat for 4-5 minutes on each side or until fish flakes easily with a fork. Grill buns over medium heat for 30-60 seconds or until toasted.
  3. Meanwhile, in a small bowl, combine yogurt, mayonnaise, vinegar and minced onion; stir in coleslaw mix. Serve cod on buns topped with slaw mixture. Yield: 4 servings.
Originally published as Slaw-Topped Fish Sandwiches in Healthy Cooking Annual Recipes Annual 2013, p97

Nutritional Facts

1 sandwich equals 284 calories, 4 g fat (1 g saturated fat), 68 mg cholesterol, 463 mg sodium, 29 g carbohydrate, 4 g fiber, 32 g protein. Diabetic Exchanges: 5 lean meat, 2 starch.

This recipe pairs well with a light white wine.

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