2 Tablespoons reduced-fat mayonnaise
2 Tablespoons nonfat plain yogurt
2 teaspoons rice vinegar
1/8-1/4 teaspoon crushed red pepper
1 (8 ounce) can pineapple chunks or rings, drained and coarsely chopped
2 cups coleslaw mix (see Tip)
1/4 cup cornmeal
1 1/4 pounds haddock or Pacific cod, skinned and cut into 4 portions
1/2 teaspoon Cajun seasoning
1/4 teaspoon salt
4 teaspoons canola oil, divided
8 slices whole-wheat country bread, toasted
Shopping Tip: Look for convenient pre-shredded cabbage-and-carrot “coleslaw mix” near other prepared vegetables in the produce section of the supermarket.
Whisk mayonnaise, yogurt, vinegar and crushed red pepper to taste in a medium bowl.
Add pineapple and coleslaw mix and stir to combine.
Place cornmeal in a shallow dish.
Sprinkle both sides of fish with Cajun seasoning and salt.
Dredge the fish in the cornmeal.
Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat.
Add half the fish and cook until golden, about 2 minutes per side.
Transfer to a plate and repeat with the remaining 2 teaspoons oil and fish, adjusting heat as necessary to prevent burning.
Top toasted bread with the fish and pineapple slaw to make sandwiches.