Crispy Fish Sandwich with Pineapple Slaw


Before I went on vacation I received a HUGE box from Nature's Pride Bread full of their new buns and rolls. I buy their bread so I was excited to get these. They aren't in my local grocery store yet but hopefully that will change. I think it's hard to find buns and rolls in the regular grocery store that don't have chemicals and the ones at the natural foods stores can be pretty expensive.

I used the Country White Deli Rolls for Eating Well's Crispy Fish Sandwich with Pineapple Slaw. We really liked this although my fish wasn't crispy. I don't own a non-stick skillet and the coating stuck to my oiled All-Clad. Other than that, Jim's only comment was the fish was pretty spicy without the slaw(I also may have overseasoned). I made my own Cajun seasoning since I don't cook a lot of Cajun and had all the individual spices on hand.

Crispy Fish Sandwich with Pineapple Slaw
From EatingWell:  EatingWell for a Healthy Heart Cookbook A fish sandwich doesn't have to be deep-fried and doesn't have to be off your list of “healthy” foods. Try our version with a tangy, zesty pineapple slaw. It's worth taking the extra minute to chop pineapple slices instead of using crushed pineapple—the crushed is too small and disappears into the slaw. Try this with oven fries.
4 servings | Active Time: 25 minutes | Total Time: 25 minutes


  • 2 tablespoons reduced-fat mayonnaise
  • 2 tablespoons nonfat plain yogurt
  • 2 teaspoons rice vinegar
  • 1/8-1/4 teaspoon crushed red pepper
  • 1 8-ounce can pineapple chunks or rings, drained and coarsely chopped
  • 2 cups coleslaw mix, (see Tip)
  • 1/4 cup cornmeal
  • 1 1/4 pounds haddock, or Pacific cod, skinned and cut into 4 portions
  • 1/2 teaspoon Cajun seasoning
  • 1/4 teaspoon salt
  • 4 teaspoons canola oil, divided
  • 8 slices whole-wheat country bread, toasted


  1. Whisk mayonnaise, yogurt, vinegar and crushed red pepper to taste in a medium bowl. Add pineapple and coleslaw mix and stir to combine.
  2. Place cornmeal in a shallow dish. Sprinkle both sides of fish with Cajun seasoning and salt. Dredge the fish in the cornmeal.
  3. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add half the fish and cook until golden, about 2 minutes per side. Transfer to a plate and repeat with the remaining 2 teaspoons oil and fish, adjusting heat as necessary to prevent burning.
  4. Top toasted bread with the fish and pineapple slaw to make sandwiches. Serve immediately.


Per serving : 425 Calories; 9 g Fat; 1 g Sat; 4 g Mono; 105 mg Cholesterol; 42 g Carbohydrates; 44 g Protein; 7 g Fiber; 684 mg Sodium; 865 mg Potassium