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- 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
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.
- Servings Per Recipe 4,
- cal. (kcal) 345,
- Fat, total (g) 13,
- chol. (mg) 112,
- sat. fat (g) 2,
- carb. (g) 32,
- Monosaturated fat (g) 5,
- Polyunsaturated fat (g) 5,
- fiber (g) 4,
- sugar (g) 5,
- pro. (g) 25,
- sodium (mg) 610,
- Percent Daily Values are based on a 2,000 calorie diet
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