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Cajun Tilapia Sandwich
20-MIN MEAL
Very High Fibre
Spicy
High Protein
Cajun Tilapia Sandwich

with Spicy Remoulade and Charred Corn Slaw

10 min
Difficulty: 2/3
American

Ingredients: Tilapia fillets • Coleslaw mix (carrot, green cabbage, red cabbage) • Artisan bun (enriched wheat flour, water, canola oil, yeast, sugar, invert sugar, salt, vinegar, citrus fiber, mono- and diglycerides of fatty acids, soy flour, calcium carbonate, sodium stearoyl-2-lactylate, monocalcium phosphate, amylase, xylanase, ascorbic acid, dough softener, potassium sorbate, calcium propionate, calcium sulphate, dried durum wheat sourdough (milled durum wheat products, bacterial culture), xanthan gum, guar gum) (milk, soy, wheat) • Thaw-friendly corn (corn, modified vinegar) • Dill pickles (cucumbers, water, vinegar, salt, calcium chloride, sodium benzoate, spices, natural flavors, polysorbate 80, turmeric) • Lemon • Yogurt sauce (cream, pasteurized milk, milk protein concentrate, yogurt (partly skimmed milk, skim milk powder, bacterial culture), sour cream (milk ingredients, modified corn starch, guar gum, carrageenan, locust bean gum, sodium citrate, bacterial culture), cucumber, garlic, lemon, vinegar, modified cornstarch, water, canola oil, salt, white pepper, herbs, potassium sorbate) (milk) • Mayonnaise (canola and/or soy oil, liquid whole egg, frozen egg yolk, water, salt, sugar, vinegar, concentrated lemon juice, spice extract, mustard, lactic acid, calcium disodium EDTA) (mustard, egg) • Whole grain mustard (water, white vinegar, mustard seeds, white wine vinegar, salt, sugar, mustard bran, citric acid, turmeric, spices, spice extract, natural flavour, xanthan gum) (mustard) • Parsley • Cajun spice blend (dehydrated vegetables (garlic, onion), paprika powder, spices and herbs, corn starch, cayenne pepper, canola oil, oleoresin paprika, silicon dioxide).

Allergens

Mustard
Wheat
Crustaceans
Peanuts
Tree nuts
Soy
Egg
May contain traces of allergens
Tilapia
Milk
Gluten
Egg
Mustard
Wheat
Sulphites
Sesame
Fish

Utensils

Whisk
Large Bowl
Small Bowl
Large Non-Stick Pan
Zester
Baking Sheet
Measuring Spoons

Tags

Very High Fibre
Regional-specialty
Spicy
High Protein
Quick
Handhelds
Ready-in-20
Ingredients
Tilapia

Tilapia

300 g

Artisan Bun

Artisan Bun

2 unit(s)

Coleslaw Cabbage Mix

Coleslaw Cabbage Mix

170 g

Corn Kernels

Corn Kernels

113 g

Lemon

Lemon

1 unit(s)

Parsley

Parsley

7 g

Dill Pickle, sliced

Dill Pickle, sliced

90 mL

Yogurt Sauce

Yogurt Sauce

3 tbsp

Mayonnaise

Mayonnaise

2 tbsp

Cajun Spice Blend

Cajun Spice Blend

5 g

Whole Grain Mustard

Whole Grain Mustard

1 tbsp

Sugar*

Sugar*

0.5 tsp

Oil*

Oil*

2.5 tbsp

Salt*

Salt*

0.125 tsp

Pepper*

Pepper*

0.125 tsp

Preparation
1
Roast corn
  • Before starting, preheat the oven to 450°F.
  • Wash and dry all produce.
  • Add corn to an unlined baking sheet, then pat dry with paper towels. Season with salt and pepper.
  • Drizzle 1 tbsp (2 tbsp) oil over corn, then stir to coat.
  • Roast in the middle of the oven for 5-6 min, tossing halfway through, until browned in spots.
2
Prep
  • Meanwhile, finely chop parsley.
  • Drain pickles over a small bowl. Finely chop 1 tbsp (2 tbsp) pickles. Set remaining pickles aside.
  • Zest, then juice lemon.
3
Cook tilapia
  • Heat a large non-stick pan over medium-high.
  • While the pan heats, pat tilapia dry with paper towels, then season with pepper and 2 tsp (4 tsp) Cajun Spice Blend.
  • When the pan is hot, add 1/2 tbsp (1 tbsp) oil, then tilapia. Cook for 2-3 min per side, until tilapia is cooked through.**
4
Make coleslaw
  • To a large bowl, add half the mustard, half the mayo, 1/2 tbsp (1 tbsp) yogurt sauce, 1/2 tbsp (1 tbsp) lemon juice, 1/2 tsp (1 tsp) sugar and 1 tbsp (2 tbsp) oil. Season with salt and pepper, then whisk to combine.
  • To the bowl with dressing, add cabbage coleslaw mix, corn, diced pickles and parsley. Toss to coat.
5
Toast buns and make remoulade
  • Halve buns.
  • Arrange buns directly on the top rack of the oven, cut-sides up. Toast for 3-4 min, until golden. (TIP: Keep an eye on them so they don't burn!)
  • Meanwhile, in another small bowl, combine remaining mayo, remaining yogurt sauce, remaining mustard, remaining Cajun Spice Blend, 1/2 tsp (1 tsp) lemon zest and 1 tsp (2 tsp) pickle brine.
6
Finish and serve
  • Spread remoulade on buns. Stack pickles and tilapia on bottom buns. Close with top buns. (TIP: Add some coleslaw to your sandwich, if you like!)
  • Divide sandwiches and coleslaw between plates.
Nutrition per serving

760

kcal

Calories

38

g

Fat

7

g

Saturated Fat

64

g

Carbohydrate

13

g

Sugar

8

g

Dietary Fiber

43

g

Protein

95

mg

Cholesterol

1340

mg

Sodium

0.1

g

Trans Fat

1150

mg

Potassium

200

mg

Calcium

5.5

mg

Iron

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