|
|||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Nutrition Facts
Nutrition facts per serving:
- Calories 345
- Protein(gm)25
- Carbohydrate(gm)32
- Fat, total(gm)13
- Cholesterol(mg)112
- Saturated fat(gm)2
- Monosaturated fat(gm)5
- Polyunsaturated fat(gm)5
- Dietary Fiber, total(gm)4
- Sugar, total(gm)5
- Sodium(mg)610
Po' Boys
Bake: 4 hrs to 6 hrs 400°F per 1/2-inch thickness
Ingredients
- 1/3 cup light mayonnaise or salad dressing
- 1 tablespoon vinegar
- 1 tablespoon prepared horseradish
- 1 teaspoon sugar
- 3 cups packaged shredded cabbage with carrot (coleslaw mix)
- 1 stalk celery, finely chopped
- 3 tablespoons chopped fresh parsley
- 4 ounces fresh or frozen gray sole, flounder, or other thin fish fillets
- Nonstick cooking spray
- 1 egg, beaten
- 1 tablespoon fat-free milk
- 1/4 cup yellow cornmeal
- 1/4 cup fine dry bread crumbs
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- 2 teaspoons olive oil
- 4 whole grain rolls
Directions
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.
|
||||
