Po' Boys



Po
Makes: 4 servings
Prep: 25 mins Bake: 400°F 4 hrs to 6 hrsper 1/2-inch thickness
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  • user reviews (1)
Po' Boys
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

1. 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.

2. 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.

3. 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.

4. 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.

Nutrition Facts (Po' Boys)
  • Servings Per Recipe 4,
  • 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,
  • Percent Daily Values are based on a 2,000 calorie diet
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Reviews (1)
4734705473
charlots1130991 wrote:

I'm sure - at the top of the page - you don't mean to bake 4 to 6 HOURS for half-inch thickness. MINUTES is the word you're looking for.

2/20/2012 12:43:41 PM Report Abuse

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