The only thing I did to the Cilantro Lime Mayonnaise was switch to a light mayo and cut the amount in half. I whipped it up and left it in the fridge to chill while I worked on the tilapia.
I combined all the spices (omitting the salt) and rinsed off the tilapia filets. The original recipe dips the filets in melted butter before coating in the seasonings, but I chose to use a beaten egg white instead. This adds a little bit of protein and cuts a lot of fat. You could also use a melted tub margarine, which would at least reduce the amount of saturated fat.
After I put the first fillet in the pan, I glanced at the recipe and realized I had completely forgotten to get the Mango Salsa. D’oh! I’d already passed the point of no return with this recipe, so I decided to just keep going and vowed to read my recipes more carefully next time.
While the fillets were cooking, I toasted up a couple of whole wheat sandwich thins. This cuts calories and adds a little bit more fiber than using a Kaiser roll. I smeared some of the lightened Cilantro Lime Mayo on each side, added some lettuce and topped it with the tilapia.
When I presented my BF with his plate, his response was, “So.... is this supposed to be burnt?” I guess he's unfamiliar with the 'blackened' concept. But he ate it, so I guess he didn’t think it was that bad.
So, what’s the verdict? I liked the tilapia, but I think it was good enough to stand alone. I didn’t really care for it as a sandwich. So the bottom line is I’d make it again, but serve it as a filet of fish, not between two slices of bread. And remember to buy the Mango Salsa.
Here's the nutritional stats, assuming that each sandwich is served with 1/4 of the total Cilantro Lime Mayo and 2 tbsp of mango salsa.
|Nutritional Information (OLD)||Nutritional Information (NEW)|
|Servings Per Recipe: 4||Servings Per Recipe: 4|
|Amount Per Serving||Amount Per Serving|
|Calories: 659||Calories: 224|
|Fat: 65 g||Fat: 13 g|
|Sodium: 1155 mg||Sodium: 386 mg|
|Fiber: 4 g||Fiber: 5 g|
Here's the recipie for my modified version:
Blackened Tilapia Sandwich
1/4 cup sweet paprika
2 tbsp ground thyme
2 tsp onion powder
1 tsp garlic powder
1/4 tsp cayenne pepper
1 egg white, beaten
4 (2.5 oz tilapia fillets)
4 whole wheat sandwich thins, toasted
Cilantro Lime Mayo (recipe below)
Lettuce for garnishments
Combine the spices in a shallow bowl and set aside. Beat egg white in a separate bowl. Dip the fillets in the egg whites and then coat in seasonings. Cook in a cast iron skillet coated with cooking spray until fish flakes easily with a fork, about 3-4 minutes per side. Place on sandwich thins, coated with Cilantro Lime Mayo, and top with lettuce.
Cilantro Lime Mayo
1/2 c light mayo
1/4 c freshly chopped cilantro
1 tbsp lime juice
Mix all ingredients and chill.