Blackened Fish Sandwich with Coleslaw

Spicy Blackened and Grilled Fish top fresh whole wheat bread with crispy, tangy coleslaw for a low calorie, low fat, healthy and quick Fish Sandwich seafood dinner.

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Quick Dinner! Healthy Blackened Fish Sandwich with Slaw - low calorie, low fat dinner

I cannot help but smile when I think of these sandwiches. They bring back such wonderful memories. Sitting on a blanket by the beach on a beautiful Island with the wind blowing and the bright blue sky above. A blanket covering the sand and my loved ones sitting enjoying a picnic.  One bite and you realize it is the best fish sandwich you have ever had. Of course, you’ll have to go to Bermuda to get that fish sandwich. It was one of the highlights of our recent vacation.

A cruise is our favorite way to relax, usually. This one was really up and down. Oh boy! Let’s talk about one of the highlights though. Whenever we go on a cruise, I always research excursions on www.cruisecritic.com. The message boards have never steered me wrong.  This time we took the suggestion of hiring a cab driver for the day.  We wanted to see all the majestic beauty of the Bermuda plus be on our own time-table.  This idea really paid off at lunch time.  Our cab driver asked us where we wanted to eat.  We asked him to take us where he likes to eat.  We wanted local food not a tourist trap.

He took us to Art Mels for a fish sandwich.  Oh my, oh my!  This is a humongous fish sandwich, the kind that my hubby and I could split and still be stuffed to the gills.  Art Mels is a take out restaurant.  We took our brown bag of deliciousness and hopped back in the taxi.  Our driver took us to a secluded area by a drop dead gorgeous beach and pulled out  a blanket.  We sat at this glorious spot and stuffed ourselves silly with this incredible fish sandwich.

The fish is battered and fried but there is not a drop of grease.  It is crunchy with fresh, tender fish.  The fish lies on two extremely thick pieces of bread along with a large scoop of colesaw and smear of tartar sauce on top.  This is a ten napkin kind of lunch.  Each bite makes you smile and you cannot help but exclaim “mmmmm”.  It was literally the best fish sandwich I have ever had.

 

Quick Dinner! Healthy Blackened Fish Sandwiches with Slaw - low calorie, low fat dinner

I know, I know, people always say this is the best or that is the best but it really was, jaw droppingly good. So when we got home, I really wanted to make a fish sandwich, a healthy one. So that meant frying was out of the question. I could have dredged some fresh fish into panko but it wouldn’t be the same. I decided to go with maximum flavor instead which led me to making a blackening spice mix and grilling. It was definitely going to have coleslaw and tartar sauce like the original; and I loved the idea of keeping the whole wheat bread instead of a roll. I was really surprised that my little one liked this fish sandwich too. You can make it spicier if you would like, or tone it back a little.

A delicious and relaxing day like that was just what we needed to get us back in the vacation spirit and help us relax. I’ll tell you all about our mis-adventures another day. Another positive note, I only gained 2 lbs for an 11 day vacation. Next time we go on a cruise, I’ll keep track of what we did and how we managed to avoid the five to ten pounds that is normal for a cruise.

Quick Dinner! Healthy Blackened Fish Sandwiches with Slaw - low calorie, low fat dinner
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Happy Healthy Eating,

Christie

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Grilled Blackened Fish Sandwich with Coleslaw

Prep Time 20 minutes
Cook Time 6 minutes
Total Time 26 minutes
Servings 4 servings
Calories 408 kcal
Author Christie Daruwalla

Ingredients

For Fish

  • 1 ¼ lbs. amberjack cut into 4 fillets*
  • 2 tsp. smoky Spanish paprika
  • ½ tsp. thyme
  • ½ tsp. oregano
  • ½ tsp. ancho chili powder
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • 1 ½ tsp. kosher salt
  • ½ tsp. fresh ground black pepper
  • 1 tbsp. butter flavored olive oil

Coleslaw

  • 2 cups shredded Napa cabbage
  • 1 ½ cups shredded red cabbage
  • 2 tsp. kosher salt
  • ½ cup shredded carrot
  • ¼ cup finely chopped green onion
  • 2 tbsp. reduced fat mayonnaise
  • 2 tbsp. 2% fat plain Greek yogurt
  • 1 tbsp. apple cider vinegar
  • 1 tbsp. 2% fat milk
  • ½ tsp. sugar
  • ¾ tsp. kosher salt
  • 1/8 tsp. fresh ground black pepper

Tartar Sauce

  • 2 1/2 tbsp. reduced fat mayonnaise
  • 1 ½ tbsp. 2% fat plain Greek yogurt
  • 1 tbsp. sweet relish

8 slices whole wheat bread

Instructions

For Fish:

  1. Heat grill to 500°. Oil or spray grates well.
  2. Place fish onto a cutting board and pat dry with paper towels.
  3. Rub all over with olive oil.
  4. In a small bowl, mix together paprika through black pepper. Sprinkle onto to fish and press spices into the fish. Cover all sides.
  5. Place onto grill and cook for 2 to 3 minutes, turn over and cook for another 2 to 3 minutes. Take off grill.

For coleslaw:

  1. Place cabbage in a colander and sprinkle with salt. Toss well to combine and let sit in sink for 10 minutes.
  2. Rinse cabbage well to remove salt.
  3. In the bottom of a large bowl, whisk together mayonnaise, yogurt, vinegar, milk, sugar, salt and pepper.
  4. Add cabbage, carrot and onion. Toss well to fully coat all of cabbage.

For tartar sauce:

  1. In a small bowl, mix together all ingredients

To make sandwiches:

  1. Place a slice of bread onto a plate, spread 1 tbsp. tartar sauce onto bread. Top with 1 fish fillet and coleslaw. Top with remaining slice of bread.
  2. Repeat with remaining 3 sandwiches
  3. Serve with remaining coleslaw.

Recipe Notes

*If you cannot find Amberjack, use a mahi mahi

 

I calculated 11  Weight Watcher Smartpoints.

Nutrition Facts
Grilled Blackened Fish Sandwich with Coleslaw
Amount Per Serving
Calories 408 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 1g 5%
Total Carbohydrates 37g 12%
Dietary Fiber 6g 24%
Sugars 16g
Protein 38g 76%
* Percent Daily Values are based on a 2000 calorie diet.

 

But wait, there’s more.  Check out these deliciously, healthy fish recipes:

 

Asian Halibut in Parchment www.fooddonelight.com #fishrecipe #steamedfish #healthyseafood #seafoodrecipe #halibutrecipe #parchment

Asian Halibut in Parchment Paper

Crispy Halibut with Thousand Island www.fooddonelight.com

Crispy, crunchy fish

Crispy Halibut

Strawberry Sriracha Thai Poached Salmon www.fooddonelight.comStrawberry Sriracha Thai Poached Salmon

Comments

  1. Charlotte Moore says
    I can see my husband liking this. I am not a seafood person. It was a pretty sandwich I have to say.
    • Christie Daruwalla says
      Hi Charlotte, LOL - this was delicious. It isn't overly fishy but I can undertand that seafood isn't your thing.
  2. It's always a good choice to eat where the locals eat. That's where all the true gems are, and this sandwich definitely looks like a gem. Yum!
  3. One of my favorite things to do with fish is to blacken it ... and I love that you made your own blackening spice! Sounds positively delish!
  4. Oh I love love love this! Blackened fish is one of my all time faves. And Bermuda?! Jealous!
  5. now that is a good looking sandwich... and definitely perfect for a light meal! thanks for the recipe, will be recreating it in my kitchen!
    • Christie Daruwalla says
      Hope you enjoy it Thalia. I adore coleslaw on a sandwich and it worked so well with the blackening spices.
  6. Love this lightened up fish sandwich! :)

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