Homemade blackened seasoning makes this open faced sandwich more unique. Slaw made with plain green yogurt cuts down on calories without cutting down on flavor.
2 tsp paprika
1 tsp dried oregano
1 tsp ground red pepper
salt and black pepper, to taste
4 (6-oz) tilapia fillets
2 tsp olive oil
1/3 cup plain fat-free Greek yogurt
3 Tbsp fresh lime juice
1 Tbsp honey
2 cups shredded cabbage & carrot (pre-packaged coleslaw mix works great)
1 cup chopped fresh cilantro
4 slices sourdough bread
1. Combine paprika, oregano, red pepper, salt, and black pepper in a small bow. Sprinkle both sides of fish with spice mixture.
2. Heat a large cast-iron skillet over high heat. Add oil to pan, swirl to coat. Add fish, cook 4 minutes on each side, or until done.
3. While fish cooks, combine yogurt, juice, and honey in a medium bowl. Add cabbage and cilantro – toss well to coat.
4. Toast bread slices. Top with about 1/2 cup slaw and 1 fish fillet. Top with remaining slaw.
Yield: 4 servings (362 calories, 16 g total fat, 3.4 g saturated fat, 31.3 g protein, 22.6 g carbohydrate, 2.2 g fiber, 80 mg cholesterol)
Recipe Adapted from Cooking Light, June 2011