Eating for Life

Zesty seasonings add kick, coleslaw provides crunch to fish sandwich

You won’t miss the crunch of a fried fish sandwich, thanks to the addition of this coleslaw.

But coleslaw made from red cabbage is more than a distraction: The red or purple color means the cabbage is high in anthocyanins, a healthful plant pigment that may help combat cancer and heart disease. A recent study from the USDA’s Agricultural Research Service identified 36 anthocyanins in red cabbage.

The Star’s

Cajun Fish Sandwiches

feature tilapia with a Cajun seasoning mix served on a whole-wheat bun. Yes, you can substitute green cabbage or a coleslaw mix for the red cabbage, but we chose the dark red-purple cabbage because of its superior flavor and nutrition. Red cabbage is low in calories and high in fiber and contains six to eight times more vitamin C than green cabbage.


Serving tip:

Do you like spicy food? Increase the cayenne pepper for a bolder taste.

Cajun Fish Sandwiches With Red Cabbage Slaw Makes 4 servings
1/2 teaspoon paprika 1/4 teaspoon garlic powder 1/4 teaspoon dried thyme leaves Dash cayenne pepper Freshly ground black pepper and salt to taste
11/2 cups shredded red cabbage 2 tablespoons finely chopped sweet yellow or red onion 2 tablespoons finely chopped red bell pepper 11/2 tablespoons dill pickle relish 3 tablespoons light sour cream 1 tablespoon canola or vegetable oil 1 pound sole or tilapia fish fillets (fresh, or frozen, thawed) 4 slices tomato 4 whole wheat hamburger buns, split and toasted

In a small bowl, stir together paprika, garlic powder, thyme, cayenne and black pepper, to taste. Season lightly with salt. Set aside.

In a medium bowl, stir together cabbage, onion, red pepper, dill pickle relish and sour cream. Set aside.

Heat oil in a large, nonstick skillet over medium high heat. Pat fish dry. Sprinkle seasoning mix evenly over both sides of fish. Cook fish, 2 to 3 minutes per side or until lightly browned and cooked through. (When fully cooked, fish will be opaque and flake easily with a fork.)

Place a tomato slice on each toasted bun. Top with fish, cutting filets in half if necessary and dividing evenly between sandwiches. Top each with cabbage mixture, mounding gently. Top with bun and serve immediately.

Per serving: 329 calories (22 percent from fat), 8 grams total fat (4 grams saturated), 55 milligrams cholesterol, 35 grams carbohydrates, 29 grams protein, 348 milligrams sodium, 4 grams dietary fiber.