Healthy Crispy Fish Sandwich with Pineapple Slaw
Transform your lunch or dinner with this Healthy Crispy Fish Sandwich with Pineapple Slaw, a guilt-free twist on a classic favorite. Featuring golden-baked white fish fillets coated in crunchy panko breadcrumbs and seasoned with a blend of paprika and garlic, this sandwich is the perfect fusion of flavor and texture. The creamy, tangy pineapple slaw—made with fresh pineapple, shredded cabbage, carrots, and Greek yogurt—adds a refreshing tropical flair and vibrant crunch. Served on toasted whole wheat buns, this recipe is not only wholesome but also quick to prepare, taking just 40 minutes from start to finish. For an extra touch of indulgence, top it with sliced avocado. This lighter fish sandwich is ideal for those seeking a healthier comfort food option without sacrificing taste.
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Recipe Information
Ingredients
- 4 fillets Skinless white fish fillets (cod, tilapia, or haddock)
- 4 buns Whole wheat sandwich buns
- 1 cup Panko breadcrumbs
- 0.5 cup Whole wheat flour
- 1 large Egg
- 1 teaspoon Paprika
- 0.5 teaspoon Garlic powder
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- as needed Non-stick cooking spray
- 1 cup Fresh pineapple (diced)
- 2 cups Shredded green cabbage
- 0.5 cup Shredded carrots
- 0.25 cup Plain Greek yogurt
- 1 tablespoon Lime juice
- 1 teaspoon Honey
- 2 tablespoons Cilantro (chopped)
- 1 sliced Avocado (optional, for serving)
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or a silicone baking mat.
Set up a breading station with three shallow bowls: In the first, place the flour; in the second, beat the egg; and in the third, mix the panko breadcrumbs, paprika, garlic powder, salt, and black pepper.
Pat the fish fillets dry with paper towels, then dredge each fillet first in the flour, then dip into the egg, and finally coat with the panko mixture, pressing gently to adhere.
Arrange the breaded fillets on the prepared baking sheet and spray lightly with non-stick cooking spray.
Bake for 18-20 minutes, flipping halfway through, until the fish is golden brown and flakes easily with a fork.
While the fish bakes, prepare the pineapple slaw: In a large bowl, combine the diced pineapple, shredded cabbage, shredded carrots, Greek yogurt, lime juice, honey, and chopped cilantro. Mix well and season to taste with a pinch of salt and pepper.
Toast the whole wheat sandwich buns lightly if desired.
Assemble the sandwiches by placing a piece of crispy fish on the bottom half of each bun, topping with a generous portion of pineapple slaw, and adding sliced avocado, if using. Cover with the top half of the bun.
Serve immediately and enjoy your Healthy Crispy Fish Sandwich with Pineapple Slaw.
Nutrition Facts
Calories |
1769 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.1 g | 37% | |
| Saturated Fat | 6.5 g | 32% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 426 mg | 142% | |
| Sodium | 4064 mg | 177% | |
| Total Carbohydrate | 245.1 g | 89% | |
| Dietary Fiber | 35.7 g | 128% | |
| Total Sugars | 51.7 g | ||
| Protein | 136.4 g | 273% | |
| Vitamin D | 21.3 mcg | 107% | |
| Calcium | 485 mg | 37% | |
| Iron | 15.3 mg | 85% | |
| Potassium | 2736 mg | 58% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
