Ingredients :
- White of 1 large egg
- 1 teaspoon water
- 2 tablespoons all-purpose flour
- 2 tablespoons yellow cornmeal
- 2 teaspoons salt-free Cajun or Creole seasoning blend
- 1/2 teaspoon salt
- 4 catfish fillets (about 4 ounces each)
- Vegetable oil spray (olive oil preferred)
- 2 teaspoons vegetable oil
- 2 cups packaged shredded coleslaw mix or 1 1/2 cups shredded cabbage and 1/2 cup shredded carrots
- 1 tablespoons fat-free or light Italian or honey Dijon salad dressing
- 1 tablespoon fat-free or low-fat mayonnaise dressing
- 1/4 teaspoon salt-free Cajun or Creole seasoning blend
- 4 whole-wheat hamburger buns
- 4 thick slices of a large tomato
In a shallow bowl, using a fork, beat the egg white and water. On a large plate, combine the flour, cornmeal, 2 teaspoons seasoning blend, and salt. Set the plate next to the bowl, assembly-line fashion.
Rinse the fish and pat dry with paper towels. Dip each fillet in the egg mixture, then in the flour mixture, turning and patting to coat lightly. Shake off any excess flour mixture.
Heat a large nonstick skillet over medium heat. Lightly spray with vegetable oil spray. Pour the oil into the skillet and swirl to coat the bottom. Cook the fish for 3 to 4 minutes on each side, or until it flakes easily when tested with a fork.
Meanwhile, in a medium bowl, stir together the coleslaw mix, salad dressing, mayonnaise, and 1/4 teaspoon seasoning blend. Split and toast the hamburger buns. To assemble, put each fillet on the bottom half of a bun. Spoon the coleslaw mixture over the fish. Add the tomato. Top with the remaining buns.
Cook's Tip on Cajun or Creole Seasoning Blend: Salt-free versions of the zesty seasoning blend may be hard to find. If so, you can easily make your own. In a small bowl, combine 1 tablespoon each chili powder, ground cumin, garlic powder, onion powder, and paprika. You can store the seasoning tightly covered at room temperature for about 6 months.
Serves 4: 1 sandwich per serving
Per serving: 301 calories, 8.0g fat, 5g fiber, 66mg chol, 655mg sodium, 33g carbs, 5g sugar, 25g protein
Cook's Tip on Cajun or Creole Seasoning Blend: Salt-free versions of the zesty seasoning blend may be hard to find. If so, you can easily make your own. In a small bowl, combine 1 tablespoon each chili powder, ground cumin, garlic powder, onion powder, and paprika. You can store the seasoning tightly covered at room temperature for about 6 months.
Serves 4: 1 sandwich per serving
Per serving: 301 calories, 8.0g fat, 5g fiber, 66mg chol, 655mg sodium, 33g carbs, 5g sugar, 25g protein
WW Pts: 6
