Catfish po' boy

Dinner tonight, August 16, 2015
A healthy meal, that is not to bad if you like fish
4 servings
  • 4 fresh or frozen catfish fillets (12 ounces)
  • 3 cups packaged shredded broccoli (broccoli slaw mix)
  • 1 medium red sweet pepper, cut in thin bite-sized strips
  • ¼ cup thinly sliced red onion
  • 2 tablespoons fat-free mayonnaise
  • 1 tablespoon cider vinegar
  • ¼ teaspoon bottled hot pepper sauce
  • 1 teaspoon salt-free Cajun seasoning
  • teaspoon salt
  • 2 teaspoons vegetable oil
  • 4 whole grain rolls, split and toasted
1) Thaw fish if frozen. In a medium bowl combine broccoli slaw mix, sweet pepper, red onion, mayonnaise, vinegar, and hot pepper sauce.
2) Sprinkle fish with Cajun seasoning and salt. In a large skillet, heat oil over medium-high heat. Cook fish in hot oil for 4 to 6 minutes per 1/2-inch thickness of fish or until golden brown and fish flakes when tested with a fork.
3) Place a fish fillet on the bottom half of rolls. Top with some of the slaw mixture and roll tops. Serve with remaining slaw.

Serving Size: 1 sandwich per serving

Nutritional notes:
Calories per serving 372. , 11 g total fat (2 g sat. fat), 41 mg chol., 600 mg sodium, 47 g carb. (4 g fiber, 7 g sugars), 21 g pro.

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