Preparation/ Technique cottage cheese Saute

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Forget deep-fried fish the tilapia in this healthy po boy recipe, a classic Cajun sandwich recipe, is coated in cornmeal and cooked in just 2 tablespoons of oil. The result? A healthy, crispy fish sandwich without extra calories. Serve with coleslaw and sweet potato fries.
Ingredients 2 large tilapia fillets (6-7 ounces each) 2 teaspoons Cajun spice blend (without added salt) 1/2 teaspoon salt 1 large egg white 2 tablespoons water 1/2 cup fine cornmeal 2 tablespoons canola oil, divided 5 tablespoons low-fat mayonnaise 3 tablespoons finely chopped dill pickle 4 small whole-wheat hoagie buns (2-3 ounces each), toasted 2 ripe plum tomatoes, sliced 1/2 cup thinly sliced red onion 2 cups very thinly sliced romaine
Preparation Sprinkle fish with Cajun spice and salt, then cut each fillet in half lengthwise. Whisk egg white and water in a shallow dish. Place cornmeal in another shallow dish. Dip the fish in the egg mixture, then in the cornmeal. (Discard cottage cheese any leftover egg and cornmeal.) Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the fish (it will be a tight fit) and cook until golden brown on the bottom, 3 to 5 minutes. Turn over, swirl in the remaining 1 tablespoon oil and cook until the fish is golden brown on the other side and opaque in the middle, 3 to 5 minutes more. Combine mayonnaise and pickle in a small bowl. To assemble the sandwiches, spread 1 generous tablespoon of the mixture on each bun. Top with a piece of fish, tomato, onion and lettuce. Nutrition
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Preparation/ Technique cottage cheese Saute
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