Po' Boys

Low-fat coleslaw and baked cornmeal-coated fish give the classic Po' Boy sandwich a delicious heart-healthy spin.

Po' Boys Enlarge Image
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1 users rated this recipe an average rating of 1.0
Makes:
4 servings
Prep:
25 mins
Bake:
4 hrs to 6 hrs 400°F per 1/2-inch thickness
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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)
    Per serving:
  • 345 kcal cal.,
  • 13 g fat
  • (2 g sat. fat,
  • 5 g polyunsaturated fat,
  • 5 g monounsatured fat),
  • 112 mg chol.,
  • 610 mg sodium,
  • 32 g carb.,
  • 4 g fiber,
  • 5 g sugar,
  • 25 g pro.
  • Percent Daily Values are based on a 2,000 calorie diet
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