Blackened Fish Sandwich

Serves: 4
Prep:  12min
Cook: 8min
Total: 20min

Ingredients

• 1 cup plain Greek-style yogurt
• 1 tsp sriracha
• juice of one lime
• 1 tbsp organic canola oil
• 4 tilapia or catfish fillets (6 oz each)
• 1 tbsp blackening seasoning
• 4 whole-wheat sesame seed buns
• 1 avocado, pitted, peeled, and sliced
• 2 cups shredded red cabbage
• Pickled Onions

Directions

1. Combine the yogurt, sriracha, and lime juice. Set aside.

2. Heat the oil in a large cast-iron skillet over high heat. Rub the fish fillets on both sides with plenty of blackening seasoning. When the oil in the pan is smoking, add the fish and cook, undisturbed, for 3 minutes, until a dark crust forms. Flip the fillets and cook for an additional 2 to 3 minutes, until the fish flakes with gentle pressure from your finger.

3. While the fish is cooking, toast the buns (cut side up) under the broiler. Divide the avocado and cabbage among the buns. Top with the hot fish, yogurt sauce, and onions.

Recipe Notes

Make sure it's American farmed tilapia; Asian tilapia is among the least environmentally friendly species of fish.

Nutritional Facts per serving

Calories                447.2 cal
Fat                        17.9 g
Saturated fat         4.2 g
Cholesterol            93 mg
Sodium                  881.5 mg
Carbohydrates      34.5 g
Total sugars          9.7 g
Dietary fiber          7.6 g
Protein                  41.7 g

Healthy Recipe Courtesy of Rodale Recipe Finder

Photo: Mitch Mandel