Blackened Tilapia Sandwich - Dump and Go Dinner

Plan This Recipe Print

Blackened Tilapia Sandwich - Dump and Go Dinner

Heather
The Cook
4 Servings
9 Ingredients
0 Comments
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
Serving Day Ingredients
  • 2 tablespoons Butter
  • 4 individual Sandwich Thin, Whole Wheat

Containers

Supplies

  • Labels

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?

  1. Rub fish fillets with cajun seasoning.
  2. In small bowl, mix olive oil mayo, capers, lemon juice, salt and pepper to create tartar sauce.
  3. Place tilapia fillets in gallon freezer bag.
  4. Place tartar sauce in quart freezer bag, seal, and place inside gallon freezer bag with fish. Label and freeze.

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.

  1. Thaw: In fridge
  2. In a large skillet over medium heat, melt butter.
  3. Add fish fillets and cook for 2-3 minutes per side until fish is opaque and flakey.
  4. Spread sandwich thins with tartar sauce, place fish on bread.

Make It Now Cooking Directions

These directions are for cooking this recipe to serve immediately and NOT to freeze for later.

  1. Rub fish fillets with cajun seasoning.
  2. In small bowl, mix olive oil mayo, capers, lemon juice, salt and pepper to create tartar sauce.
  3. Heat large skillet over medium heat, melt butter.
  4. Add fish fillets and cook for 2-3 minutes per side until fish is opaque and flakey.
  5. 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
320
Total Fat
15g
Saturated Fat
5g
Trans Fat
0g
Cholesterol
75mg
Sodium
890mg
Total Carbohydrates
22g
Fiber
5g
Sugar
2g
Protein
28g
WW Freestyle
7
Diabetic Exchanges: 2 Fat
0 Fruit
0 Milk
0 Other Carb
1 Starch
0 Veg
3 Lean Meat

Leave a Reply

Your email address will not be published.