Open Faced Blackened Tilapia Sandwich

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.

blackened tilapia sandwich

Ingredients:
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

Directions:
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

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2 Comments

Filed under Nourish the Body

2 responses to “Open Faced Blackened Tilapia Sandwich

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