Recipe from Heart-Healthy Living
Low-fat coleslaw and baked cornmeal-coated fish give the classic Po' Boy sandwich a delicious heart-healthy spin.
Preheat oven to 400 degrees F. Thaw fish, if frozen. In a medium bowl, whisk together mayonnaise, vinegar, horseradish, and sugar. Set aside 2 tablespoons of the mixture. Add coleslaw mix, celery, and parsley to the remaining mayonnaise mixture; stir to coat.
Rinse fish; pat dry with paper towels. Measure the thickness of fish fillets. Lightly coat a foil-lined shallow baking pan with nonstick cooking spray. In a shallow dish, combine egg and milk. In another shallow dish, combine cornmeal, bread crumbs, salt, and pepper; stir in olive oil until well mixed. Dip fish into egg mixture, then into cornmeal mixture, turning to coat both sides.
Place fish in prepared baking pan. Bake for 4 to 6 minutes per 1/2-inch thickness or until fish flakes easily when tested with a fork.
To assemble sandwiches, cut rolls in half and hollow out some of the insides of the top halves; discard crumbs. Spread the reserved 2 tablespoons mayonnaise mixture on the bottom halves of the rolls. Place fish on top. Cover with coleslaw mixture and the top halves of rolls.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (184g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 230 | ||
Calories from Fat: 98 (43%) | ||
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Amt Per Serving | % DV | |
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Total Fat 10.9g | 15 % | |
Saturated Fat 2.1g | 10 % | |
Monounsaturated Fat 1.7g | ||
Polyunsanturated Fat 0.9g | ||
Cholesterol 100.1mg | 31 % | |
Sodium 624.7mg | 22 % | |
Potassium 303.6mg | 8 % | |
Total Carbohydrate 26.8g | 8 % | |
Dietary Fiber 3.8g | 15 % | |
Sugars, other 23g | ||
Protein 7g | 10 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 230
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