Fish Sandwiches With Jalapeno Slaw

Health score
27%
Fish Sandwiches With Jalapeno Slaw
35 min.
4
634kcal

Suggestions

Ingredients

  • cup cornmeal stone-ground
  • cups iceberg lettuce thinly sliced
  • servings kosher salt and pepper freshly ground
  • 0.3 cup mayonnaise 
  • cup milk 
  • servings vegetable oil; peanut oil preferred for frying
  • tablespoons jalapeño peppers chopped
  •  scallions thinly sliced
  •  hoagie rolls split soft toasted
  • 20 ounce tilapia fillets 
  • tablespoons whole-grain mustard 

Equipment

  • bowl
  • paper towels
  • pot
  • baking pan
  • kitchen thermometer

Directions

  1. Put the milk in a medium bowl and season with salt and pepper.
  2. Add the fish and set aside to soak until ready to fry.
  3. Put the cornmeal in a baking dish and add 1/2 teaspoon each salt and pepper.
  4. Combine the scallions, mayonnaise, mustard, jalapenos and 1/2 tablespoon pickling juice in a bowl.
  5. Heat about 2 inches vegetable oil in a large pot over medium heat until a deep-fry thermometer registers 350 degrees F.
  6. Remove 2 fillets from the milk, shaking off the excess, and dredge in cornmeal to coat. Carefully lower into the oil and fry until golden and just cooked through, 4 to 5 minutes.
  7. Transfer to a paper towel-lined plate and season with salt. Repeat with the remaining fillets.
  8. Toss the lettuce with the jalapeno dressing and season with salt, pepper and more pickling juice, if desired. Divide the fish and slaw among the rolls.

Nutrition Facts

Calories634kcal
Protein25.75%
Fat31.98%
Carbs42.27%

Properties

Glycemic Index
81.38
Glycemic Load
41.79
Inflammation Score
-7
Nutrition Score
26.65652174535%

Flavonoids

Apigenin
0.07mg
Luteolin
0.02mg
Kaempferol
0.16mg
Myricetin
0.03mg
Quercetin
1.41mg

Nutrients percent of daily need

Calories:633.91kcal
31.7%
Fat:22.56g
34.71%
Saturated Fat:4.53g
28.28%
Carbohydrates:67.1g
22.37%
Net Carbohydrates:61.04g
22.2%
Sugar:9.38g
10.42%
Cholesterol:84.07mg
28.02%
Sodium:846.1mg
36.79%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.87g
81.74%
Selenium:65.78µg
93.97%
Iron:13.19mg
73.26%
Vitamin K:51.28µg
48.84%
Vitamin B12:2.59µg
43.1%
Phosphorus:416.98mg
41.7%
Vitamin D:5.09µg
33.95%
Vitamin B3:6.74mg
33.69%
Vitamin B6:0.54mg
27.18%
Magnesium:97.6mg
24.4%
Fiber:6.06g
24.23%
Potassium:764.01mg
21.83%
Manganese:0.43mg
21.26%
Folate:68.96µg
17.24%
Vitamin B1:0.25mg
16.98%
Zinc:2.14mg
14.28%
Vitamin B2:0.24mg
14.02%
Vitamin B5:1.28mg
12.75%
Vitamin E:1.83mg
12.23%
Calcium:119.13mg
11.91%
Copper:0.24mg
11.86%
Vitamin A:529.15IU
10.58%
Vitamin C:3.17mg
3.84%