Blackened Tilapia Sandwich, a family favorite, gets a diet friendly makeover! And, as a bonus, it's an Dump and Go dish!
4
Servings
9
Ingredients
0
Comments
Ingredients
- 4 teaspoons Cajun Seasoning
- 1 pound Tilapia
- ¼ cups Mayonnaise, Olive Oil
- 1 tablespoon drain Capers
- 1 teaspoon Lemon Juice
- ⅔ teaspoons Salt
- ⅔ teaspoons Black Pepper
- 2 tablespoons Butter
- 4 individual Sandwich Thin, Whole Wheat
Containers
Supplies
Cooking Instructions
Freeze For Later Cooking Day Directions
Easy Assembly/Dump and Go
These directions help you cook or prepare this meal PRIOR to being frozen for serving later (see Serving Day Directions when you are ready to prepare it to eat).
Why would I want to freeze this?
- Rub fish fillets with cajun seasoning.
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Make From Frozen Serving Day Directions
Stovetop
These directions help you cook or reheat this meal AFTER it's been frozen for when you are ready to eat it.
- Thaw: In fridge
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Make It Now Cooking Directions
These directions are for cooking this recipe to serve immediately and NOT to freeze for later.
- Rub fish fillets with cajun seasoning.
- In small bowl, mix olive oil mayo, capers, lemon juice, salt and pepper to create tartar sauce.
- Heat large skillet over medium heat, melt butter.
- Add fish fillets and cook for 2-3 minutes per side until fish is opaque and flakey.
- Spread sandwich thins with tartar sauce, place fish on bread. Top with choice of toppings.
Nutrition Facts
- Servings Per Recipe
- 4 Servings
- Serving Size
- 1 sandwich Amount Per Serving
- Calories
- 313
- Total Fat
- 14g
- Saturated Fat
- 5g
- Trans Fat
- 0g
- Cholesterol
- 77mg
- Sodium
- 1757mg
- Total Carbohydrates
- 23g
- Fiber
- 0g
- Sugar
- 2g
- Protein
- 28g
- WW Freestyle
- 7