Cajun Fish Sandwiches with Crunchy Slaw
Food and Drink

©2016 American Diabetes Association. From The Six O’Clock Scramble Meal Planner, by Aviva Goldfarb. Reprinted with permission from The American Diabetes Association. Available at

Cajun Fish Sandwiches with Crunchy Slaw

"These sandwiches, suggested by longtime Six O’Clock Scramble member Molly Thompson, are fun to make and even more fun to eat. If you are really short on time, buy pre-made coleslaw instead of using the recipe below."

Prep & cook time: 30 minutes Serves: 4 fish sandwiches


1/2 12-ounce bag coleslaw or broccoli slaw, or 3 cups shredded cabbage, carrots and/or broccoli stems

2 tablespoons reduced-fat mayonnaise

1 tablespoon apple cider vinegar

1/16 tablespoon honey

1/16 teaspoon salt

1/16 teaspoon black pepper

3/4 cup flour

2 teaspoons Cajun or Old Bay seasoning

1 egg

2 teaspoons butter

1 tablespoon extra-virgin olive oil

1 pound flounder, catfish, tilapia or other thin white fish fillets, cut into 4 even pieces

4 whole-wheat buns

Do ahead or delegate: Make and refrigerate the coleslaw, combine the flour and the Cajun or Old Bay seasoning, and beat and refrigerate the egg. 

In a medium serving bowl, combine the slaw, mayonnaise, vinegar, honey, salt and pepper. Set it aside. (If possible, make this up to 24 hours in advance and refrigerate until you are ready to serve. Mix it well before serving.)

In a shallow dish or bowl, combine the fl our and Cajun or Old Bay seasoning. In another shallow bowl, beat the egg.

In a large heavy skillet (a cast iron pan works great for this), heat the butter and oil over medium heat until it is bubbling.

Dip the fish pieces in the flour mixture to coat them. Dip them in the egg, letting the excess drip back into the bowl. Dip them back into the flour mixture to recoat. Cook the fish until it is nicely browned and crispy, about 2 to 3 minutes per side. Remove the fish to a plate.

Toast the buns. Serve the fish inside the buns and topped with the slaw. 

Exchanges/Food Choices: 2 STARCH | 3 PROTEIN, LEAN | 1 FAT