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Cornmeal-Crusted Tilapia Sandwiches with Jicama Slaw Recipe

Cornmeal-Crusted Tilapia Sandwiches with Jicama Slaw Recipe

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Cornmeal-Crusted Tilapia Sandwiches with Jicama Slaw

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Ingredients

Count

Nutrition

1030

Calories

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Ingredients:

Serving

4 (3-oz) whole-grain sub rolls
1 tbsp canola mayonnaise
1 tbsp plain fat-free greek yogurt
1 tbsp cider vinegar
1/2 tsp kosher salt, divided
2 cups packaged cabbage -and- carrot coleslaw
1/3 cup shredded peeled jicama
1/3 cup shredded peeled fuji apple
1 jalapeno pepper, thinly sliced
1/3 cup stone-ground yellow cornmeal
1/2 tsp freshly ground black pepper
1/3 cup 2% reduced-fat milk
4 (4-oz) tilapia fillets
2 tbsp extra-virgin olive oil
quick chilled pea soup

Directions:

Preheat broiler to high.
Hollow out top and bottom halves of bread, leaving a 1/2-inch-thick shell. Place bread, cut sides up, on a baking sheet, and broil for 1 1/2 minutes or until toasted.
Place mayonnaise, yogurt, vinegar, and 1/4 teaspoon salt in a medium bowl; stir with a whisk. Add coleslaw, jicama, apple, and jalapeño; toss well to coat.
Place cornmeal and black pepper in a dish. Place milk in a dish. Dip fish in milk. Dredge in cornmeal mixture; shake off excess breading. Sprinkle with remaining 1/4 teaspoon salt.
Heat a skillet over medium-high heat. Add olive oil; swirl to coat. Add fish; cook 3 minutes on each side or until desired degree of doneness. Place 1 fillet in each roll; divide coleslaw among sandwiches.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	1030.47 Kcal (4314 kJ)
Calories from fat	375.07 Kcal
		% Daily Value*
Total Fat	41.67g	64%
Cholesterol	63.62mg	21%
Sodium	1379.34mg	57%
Potassium	995.76mg	21%
Total Carbs	63.07g	21%
Sugars	19.34g	77%
Dietary Fiber	17.13g	69%
Protein	43.81g	88%
Vitamin C	98.1mg	163%
Vitamin A	0.1mg	2%
Iron	13.1mg	73%
Calcium	253.7mg	25%

Amount Per 100 g
Calories	138.86 Kcal (581 kJ)
Calories from fat	50.54 Kcal
		% Daily Value*
Total Fat	5.62g	64%
Cholesterol	8.57mg	21%
Sodium	185.87mg	57%
Potassium	134.18mg	21%
Total Carbs	8.5g	21%
Sugars	2.61g	77%
Dietary Fiber	2.31g	69%
Protein	5.9g	88%
Vitamin C	13.2mg	163%
Iron	1.8mg	73%
Calcium	34.2mg	25%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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