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Wednesday, September 7, 2011

Low-Point Pan-Fried Swai Sliders

Yum
Swai Slider with Hawaiian Bread Rolls
Swai Sandwich with Arnold Sandwich Thins

Swai is a moist, flaky, mild-flavored white fish that is delicious and less expensive than most other fish you find at the store. Very reasonably priced (I found a bag of frozen Swai, 24 oz., at our local Target for $5.99). I prepared these by pan-frying them with a coating of seasoned Panko (Japanese bread crumbs easily found at local grocery stores and have fewer calories than regular bread crumbs). I must say, these are FANTASTIC! The sauce I created for these sliders is an amazing condiment to top off these little sandwiches. A definite must-try recipe!


Low-Point Pan-Fried Swai Sliders
Ingredients:
- 2, 5 oz. Swai fillets
- 1 Tbs olive oil
- 4 Tbs Panko (Japanese bread crumbs)
- 1 Roma tomato
- salt and pepper (or your favorite seasonings to taste)
- Pam cooking spray with olive oil
- Kings Hawaiian sweet bread rolls
Spray large skillet with Pam cooking spray. Heat skillet over medium-high heat. Place olive oil in a shallow bowl. Take a pastry brush and brush both fish, both sides. Coat eat side of fish with 1 tablespoon of Panko bread crumbs (four tablespoons total) and press bread crumbs onto fish. Turn heat down to medium heat, add seasoning to fish, and place in the skillet sprayed with cooking spray. Fry on each side about 4 minutes (or until fish flakes with a fork). Remove fish and cut each fish into 4 equal pieces. Place one piece of fish on bread roll with a slice of tomato. Spread with a little homemade sauce and enjoy!
Sauce:
- 2 Tbs fat-free mayonnaise
- 1/2 tsp. white wine vinegar
- 1/2 tsp. worcestershire sauce
- 1 tsp. sweet pickle relish
- 1 tsp. chopped capers
- 1/4 tsp. lemon juice
- salt and pepper to taste
Mix ingredients and top each slider with a little sauce. If you'd like a printer-friendly version of this recipe, Click Here.
Total servings - 4
Serving size - 1
Points per serving - 3.1
NOTE: Another option for a bigger fish sandwich taste would be to replace the King's Hawaiian bread with a Sandwich Thin roll (I bought Arnold Sandwich Thins). If you use these, cut the fish in half instead of into four sections. One half of the fish on an Arnold Sandwich Thin is 3.8 total points!

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