Crispy Pan-Seared Fish Sandwich with Fresh Slaw

This is an example of a meal that Solin would create to include in your personalized meal plan.

Crispy Pan-Seared Fish Sandwich with Fresh Slaw

YOUR SOLIN GENERATED RECIPE

Crispy Pan-Seared Fish Sandwich with Fresh Slaw

Savor the crunch of perfectly pan-seared tilapia nestled in a whole wheat bun, topped with a light, tangy fresh slaw. The delicate coatings provide a satisfying crisp while the refreshing cabbage and carrot slaw, dressed in nonfat Greek yogurt and a squeeze of lemon, completes this balanced meal.

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NUTRITION

434kcal
Protein
52g
Fat
5.8g
Carbs
46.8g

SERVINGS

1 serving

INGREDIENTS

6 oz Tilapia Fillet

1 large Egg White

1/3 cup Whole Wheat Panko

1 Whole Wheat Sandwich Bun

1 cup Shredded Cabbage

1/4 cup Shredded Carrots

2 tbsp Nonfat Greek Yogurt

1 tbsp Lemon Juice

Salt and Pepper to taste

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PREPARATION

  • 1

    Pat the tilapia dry and season lightly with salt and pepper.

  • 2

    In a shallow dish, whisk the egg white. In another plate, spread out the whole wheat panko.

  • 3

    Dip the fish fillet first into the egg white, then dredge in the panko to coat evenly.

  • 4

    Heat a non-stick skillet over medium-high heat. Add the fish and pan-sear for about 3-4 minutes per side until crispy and cooked through.

  • 5

    While the fish is cooking, prepare the slaw by combining shredded cabbage and carrots in a bowl. Mix in nonfat Greek yogurt and lemon juice, and season with a pinch of salt and pepper.

  • 6

    Toast the whole wheat bun lightly in a separate pan or toaster.

  • 7

    Assemble the sandwich by placing the crispy fish on the bottom bun and topping it with the fresh slaw. Cover with the top bun.

  • 8

    Serve immediately and enjoy your balanced, tasty meal.

Crispy Pan-Seared Fish Sandwich with Fresh Slaw

This is an example of a meal that Solin would create to include in your personalized meal plan.

Crispy Pan-Seared Fish Sandwich with Fresh Slaw

YOUR SOLIN GENERATED RECIPE

Crispy Pan-Seared Fish Sandwich with Fresh Slaw

Savor the crunch of perfectly pan-seared tilapia nestled in a whole wheat bun, topped with a light, tangy fresh slaw. The delicate coatings provide a satisfying crisp while the refreshing cabbage and carrot slaw, dressed in nonfat Greek yogurt and a squeeze of lemon, completes this balanced meal.

NUTRITION

434kcal
Protein
52g
Fat
5.8g
Carbs
46.8g

SERVINGS

1 serving

INGREDIENTS

6 oz Tilapia Fillet

1 large Egg White

1/3 cup Whole Wheat Panko

1 Whole Wheat Sandwich Bun

1 cup Shredded Cabbage

1/4 cup Shredded Carrots

2 tbsp Nonfat Greek Yogurt

1 tbsp Lemon Juice

Salt and Pepper to taste

PREPARATION

  • 1

    Pat the tilapia dry and season lightly with salt and pepper.

  • 2

    In a shallow dish, whisk the egg white. In another plate, spread out the whole wheat panko.

  • 3

    Dip the fish fillet first into the egg white, then dredge in the panko to coat evenly.

  • 4

    Heat a non-stick skillet over medium-high heat. Add the fish and pan-sear for about 3-4 minutes per side until crispy and cooked through.

  • 5

    While the fish is cooking, prepare the slaw by combining shredded cabbage and carrots in a bowl. Mix in nonfat Greek yogurt and lemon juice, and season with a pinch of salt and pepper.

  • 6

    Toast the whole wheat bun lightly in a separate pan or toaster.

  • 7

    Assemble the sandwich by placing the crispy fish on the bottom bun and topping it with the fresh slaw. Cover with the top bun.

  • 8

    Serve immediately and enjoy your balanced, tasty meal.