Cheesy Tilapia Panini with Apple-Carrot Slaw

Perfect for lunch at home or on the go, this cheesy tilapia panini packs a punch. Add a side of apple-carrot slaw for a healthy meal that's simple to make.

Cheesy Tilapia Panini with Apple-Carrot Slaw
Photo: Jason Donnelly
Start To Finish Time:
20 mins


  • 1 6.3 ounce package grilled tilapia fillets with roasted garlic and butter (2 fillets)

  • Nonstick cooking spray

  • 4 slices very thin 100% whole wheat bread

  • ½ cup baby spinach leaves

  • 2 slices tomato

  • 2 0.75 ounce slices reduced-fat Monterey Jack or part-skim mozzarella cheese

  • 1 recipe Apple-Carrot Slaw

Apple-Carrot Slaw

  • 1 small apple, cored and coarsely shredded

  • 1 carrot, coarsely shredded

  • ¼ cup honey-flavor Greek fat-free yogurt

  • ¼ teaspoon poppy seeds


  1. Cook tilapia in the microwave according to package directions. Break cooked fish into pieces. Lightly coat a panini press or griddle with cooking spray. Preheat panini press or griddle over medium heat.

  2. On two slices of the bread, layer spinach, tomato, fish, and cheese. Top with the remaining two bread slices.

  3. Place sandwiches in panini press. Cook about 3 minutes or until browned. (If using a griddle, place sandwiches on griddle. Weight sandwiches down with a heavy skillet [add food cans for more weight] and cook for 2 to 3 minutes or until bread is toasted. Turn sandwiches over, weight down, and cook about 2 minutes more or until browned.) Serve with Apple-Carrot Slaw.

Apple-Carrot Slaw

  1. In a small bowl stir together apple, carrot, Greek yogurt, and poppy seeds.

Nutrition Facts (per serving)

288 Calories
9g Fat
30g Carbs
25g Protein
Nutrition Facts
Servings Per Recipe 2
Calories 288
% Daily Value *
Total Fat 9g 12%
Saturated Fat 4g 20%
Cholesterol 67mg 22%
Sodium 533mg 23%
Total Carbohydrate 30g 11%
Total Sugars 13g
Protein 25g
Vitamin C 11.2mg 56%
Calcium 272.6mg 21%
Iron 1.8mg 10%
Potassium 571mg 12%
Folate, total 12.1mcg
Vitamin B-12 0.2mcg
Vitamin B-6 0.1mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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