Caribbean Style Crispy Fish Sandwich with Tropical Pineapple Slaw
Experience a burst of flavors with this Caribbean-inspired Crispy Fish Sandwich, featuring a delightful Tropical Pineapple Slaw. This healthier version of a classic fish sandwich retains all the crunch and flavor without the guilt of deep frying. Using fresh pineapple chunks and a pre-packaged coleslaw mix saves time while delivering a refreshing crunch that complements the crispy fish perfectly. Whether you're hosting a picnic or enjoying a casual dinner at home, this recipe is sure to please the whole family. Serve it on toasted whole wheat bread or whole grain buns for a more wholesome meal. Easy to prepare and packed with flavor, you’ll want to make this sandwich a regular dish on your table!
N/A
Servings
N/A
Calories
12
Ingredients
Ingredients
Low-fat mayonnaise
2 tablespoons (Whisked together with other slaw ingredients)
Nonfat plain yogurt
2 tablespoons (Whisked together with other slaw ingredients)
Rice vinegar
2 teaspoons (Whisked together with other slaw ingredients)
Crushed red pepper flakes
1/8-1/4 teaspoon (Whisked together with other slaw ingredients to taste)
Canned pineapple chunks
8 ounces (Drained and coarsely chopped)
Coleslaw mix
2 cups (Ready-to-use mix for slaw)
Cornmeal
1/4 cup (For dredging fish)
Haddock or cod
1 1/4 lbs (Skinned and cut into 4 portions)
Cajun seasoning
1/2 teaspoon (Sprinkled on fish before dredging)
Salt
1/4 teaspoon (Sprinkled on fish before dredging)
Canola oil
4 teaspoons (Divided for frying fish)
Thick whole wheat bread or whole grain buns
8 slices or 8 buns (Toasted for serving)
Instructions
1
In a medium bowl, whisk together the low-fat mayonnaise, nonfat plain yogurt, rice vinegar, and crushed red pepper flakes, adjusting the spice level to your preference.
2
Fold in the drained and coarsely chopped pineapple along with the coleslaw mix, ensuring everything is well combined. Set aside to allow the flavors to meld.
3
In a shallow dish, spread out the cornmeal. Season the fish portions with Cajun seasoning and salt on both sides before dredging them thoroughly in the cornmeal, ensuring an even coating.
4
In a large nonstick skillet, heat 2 teaspoons of canola oil over medium-high heat. Carefully add half of the fish portions to the skillet, cooking until they are golden brown and crispy, approximately 2 minutes per side. Once done, transfer to a plate and set aside.
5
Add the remaining 2 teaspoons of canola oil to the skillet if necessary, and repeat the process with the remaining fish portions, adjusting the heat to prevent burning.
6
To assemble, layer each piece of crispy fish on toasted whole wheat bread or whole grain buns. Generously top each sandwich with the pineapple slaw.
7
Serve immediately and enjoy your delicious Caribbean-inspired crispy fish sandwich!
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the name of this dish?
The dish is the Caribbean Style Crispy Fish Sandwich with Tropical Pineapple Slaw.
What are the main components of this sandwich?
The sandwich consists of cornmeal-crusted crispy fish and a tropical pineapple slaw served on toasted bread.
What kind of fish is recommended for this recipe?
The recipe recommends using 1 1/4 lbs of haddock or cod, skinned and cut into four portions.
How is the fish made crispy without deep frying?
The fish is dredged in cornmeal and then pan-fried in a small amount of canola oil until golden brown.
What is in the Tropical Pineapple Slaw dressing?
The dressing is made from low-fat mayonnaise, nonfat plain yogurt, rice vinegar, and crushed red pepper flakes.
Can I use fresh pineapple instead of canned?
Yes, although the recipe calls for 8 ounces of drained canned pineapple chunks, fresh pineapple can be used if coarsely chopped.
What type of bread is best for this sandwich?
Thick whole wheat bread or whole grain buns are recommended for a more wholesome meal.
How long does it take to cook the fish portions?
The fish should be cooked for approximately 2 minutes per side in a nonstick skillet.
Is this a healthy fish sandwich recipe?
Yes, it is a healthier version that avoids deep frying and uses low-fat dairy and whole grains.
What seasoning is used on the fish?
The fish is seasoned with Cajun seasoning and salt before being coated in cornmeal.
What kind of vinegar is used for the slaw?
The recipe specifically uses rice vinegar for the slaw dressing.
How do I prepare the slaw dressing?
Whisk together the mayonnaise, yogurt, vinegar, and red pepper flakes in a medium bowl.
Is the pineapple slaw spicy?
It has a slight kick from 1/8 to 1/4 teaspoon of crushed red pepper flakes, which can be adjusted to your preference.
How much oil is needed for pan-frying?
A total of 4 teaspoons of canola oil is used, divided between two batches of frying.
Is canola oil required?
Canola oil is suggested, but other high-heat cooking oils can be substituted.
How many servings does this recipe provide?
The recipe makes 4 fish portions, which typically serves 4 people.
Can I use frozen fish for this sandwich?
Yes, but ensure the fish is completely thawed and patted dry before applying the seasoning and cornmeal.
What is the purpose of the cornmeal?
The cornmeal provides a crunchy, golden exterior to the fish when it is pan-fried.
How should the sandwiches be assembled?
Layer the crispy fish on toasted bread and top it generously with the prepared pineapple slaw.
Is this recipe family-friendly?
Yes, the combination of crispy fish and sweet pineapple makes it a meal the whole family can enjoy.
Can I substitute the nonfat plain yogurt?
Yes, low-fat Greek yogurt or a similar dairy substitute would work in the slaw dressing.
What makes this recipe Caribbean-style?
The combination of Cajun spices and tropical pineapple slaw gives it its Caribbean-inspired flavor profile.
Can the fish be grilled instead of fried?
While pan-frying provides the intended crunch, you could grill the fish, though the cornmeal coating may behave differently.
How much coleslaw mix is needed?
The recipe requires 2 cups of pre-packaged coleslaw mix.
How should the pineapple chunks be prepared?
The chunks should be drained of their juice and then coarsely chopped before being added to the slaw.
Is it necessary to toast the bread?
Toasting is recommended to provide a sturdy base for the fish and juicy slaw.
What side dishes go well with this sandwich?
It pairs well with sweet potato fries, a light garden salad, or baked potato chips.
Does the recipe contain salt?
Yes, the recipe uses 1/4 teaspoon of salt to season the fish portions.
What is the texture of the pineapple slaw?
The slaw is crunchy and refreshing, providing a contrast to the warm, crispy fish.
How many ingredients are in this recipe?
There are 12 total ingredients used in this recipe.