- 4 fresh or frozen catfish fillets (12 ounces)
- 3cups packaged shredded broccoli (broccoli slaw mix)
- 1 mediumred sweet pepper, cut in thin bite-sized strips
- 1/4 cup thinly sliced red onion
- 2tablespoons fat-free mayonnaise
- 1tablespoon cider vinegar
- 1/4 teaspoon bottled hot pepper sauce
- 1teaspoon salt-free Cajun seasoning
- 1/8 teaspoon salt
- 2teaspoons vegetable oil
- 4 whole grain rolls, split and toasted
MethodIn a medium bowl combine broccoli slaw mix, sweet pepper, red onion, mayonnaise, vinegar, and hot pepper sauce.
- 6 cups vegetable oil
- 1 cup plain bread crumbs
- 4 teaspoons Cajun seasoning
- 1/8 salt
- 1/2 pound cleaned raw 21 to 30 count shrimp (thawed, if frozen)
- 2 large egg whites, lightly beaten
- 6 hoagie rolls or 3 small loaves Italian bread, trimmed, halved and split
- 6 tartar sauce
- 1 1/2 cups arugula
- 1 large tomato, sliced
- Heat oil in a saucepan (not more than half full) over medium-high heat to 365 degrees on a deep-fat fry thermometer. Adjust temperature under pot to maintain 365 degrees .
- In a large bowl, whisk together the bread crumbs, Cajun seasoning and salt. Heat oven to 200 degrees . Line a large baking sheet with a double layer of paper towels.
- Toss 1/3 of the shrimp with egg whites. With tongs or a slotted spoon, transfer shrimp to bread crumb mixture and toss to coat. Fry in 365 degrees oil for 2 minutes. Remove with a slotted spoon to papertowel- lined sheet and keep warm in 200 degrees oven. Repeat twice more with remaining shrimp, egg whites and bread crumb mixture (you will have egg white and bread crumbs leftover).
- Fry shrimp in 2 more batches, letting oil return to 360 degrees to 365 degrees before adding next batch.
- Meanwhile, spread 1 tbsp tartar sauce on each hoagie roll or Italian bread section. Top each with 1/4 cup arugula leaves, about 8 shrimp and 2 tomato slices. Sandwich and serve.
- 2 tablespoons reduced-fat mayonnaise
- 1 tablespoon lemon juice plus 1 teaspoon zest
- 1 teaspoon lime zest
- 1 clove garlic, finely chopped
- Dash of cayenne pepper
- 1/4 cup cornmeal
- 1 tablespoon Old bay seasoning
- 4 catfish or Flounder fillets (about 4 ounces each)
- 4 soft hearty white rolls (about 3 ounces each), split in half lengthwise
- 1 ripe tomato, thinly sliced
- 4 Pieces of Bibb lettuce
- Heat broiler. Coat a broiler pan with nonstick cooking spray.
- In a small bowl, stir together mayonnaise, lemon juice, zests, garlic and cayenne until smooth.
- In a shallow glass dish, whisk together cornmeal and Old Bay seasoning. Coat fillets with nonstick cooking spray and dredge in cornmeal. Place on prepared broiler pan and broil, 4 inches from heat, for 7 to 8 minutes or until fish flakes easily.
- To assemble, pull out some of the soft center of the rolls and discard. Cover both cut sides of the rolls with the mayonnaise mixture and fill with a fish fillet, tomato slices and lettuce.
- 2cups finely shredded Red Cabbage
- 2tablespoons dill pickle relish
- 2tablespoons reduced-fat mayonnaise
- 2tablespoons nonfat plain yogurt
- 1pound peeled and deveined raw shrimp,(51-60 per pound; see Shopping Tip)
- 4teaspoons canola oil, divided
- 1teaspoon chili powder
- 1/2 teaspoon paprika
- 1/4 teaspoon freshly ground pepper
- 4 whole-wheat hot dog buns, or small sub rolls, split
- 4 tomato slices, halved
- 1/4 cup thinly sliced Red Onion
- Preheat grill to medium-high.
- Combine cabbage, relish, mayonnaise and yogurt in a medium bowl.
- Toss shrimp with 2 teaspoons oil, chili powder, paprika and pepper in a medium bowl. Place the remaining 2 teaspoons oil in a small bowl. Dip a pastry brush in water, then in the oil and lightly brush the inside of each bun (or roll).
- Place a grill basket (see Kitchen Tip) on the grill. Add the shrimp and spread in a single layer. Grill, stirring occasionally, until the shrimp are pink and just cooked through, about 3 minutes. Open the buns and grill, turning once, until toasted on both sides, about 1 minute total.
- To assemble the sandwiches, divide tomato and onion among the buns. Spread about 1/3 cup cabbage mixture down the middle of each and top with about 1/2 cup grilled shrimp.
- Tips:Shopping Tip: Shrimp is usually sold by the number needed to make one pound. For example, "21-25 count" means there will be 21 to 25 shrimp in a pound. Size names, such as "large" or "extra large," are not standardized, so to be sure you're getting the size you want, order by the count (or number) per pound. Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Fortunately, it is possible to buy shrimp that have been raised or caught with sound environmental practices. Look for fresh or frozen shrimp certified by an independent agency, such as Wild American Shrimp or Marine Stewardship Council. If you can't find certified shrimp, choose wild-caught shrimp from North America--it's more likely to be sustainably caught.
- Kitchen Tip: It's best to use a grill basket when grilling small shrimp so they don't fall into the fire. If you don't have one, fold a 24-inch-long piece of heavy-duty foil in half and crimp up the edges to create a lip; this "basket" will prevent the shrimp from sliding off.