Mindful Mondays: Skinny ‘Po Boy Sandwich Recipe

Fat Tuesday is tomorrow and there’s only one thing I crave during Mardi Gras: ‘po boy sandwiches.

There’s something magical about that tangy, slightly spicy remoulade sauce mixed with the fat from a hunk of fish and then put on a rather messy sandwich. Yet, I always walk away feeling bloated and guilty from all that fried grease.

Not today.

In line with Mindful Mondays, I’ve turned this sandwich upside down and made a healthy version. Let me introduce you to this skinny ‘po boy sandwich recipe. It has faux-fried fish, which is baked in the oven, and the majority of the mayo you find in a traditional remoulade has been replaced with Greek yogurt. So get ready for a flavor bomb without the guilt.

Skinny ‘Po Boy Sandwich Recipe

What is a ‘Po Boy Sandwich?

A “poor boy” sandwich (or ‘po boy) originated in New Orleans, Louisiana and is a simple sandwich traditionally made with either fried fish, remoulade sauce, lettuce, tomato, and pickles or roast beef and gravy. In addition, it originated during a New Orleans streetcar strike back in 1929, according to University of New Orleans history professor Michael Mizell-Nelson. Former streetcar operators and owners of Martin Brothers’ Coffee Stand and Restaurant wanted to support those on strike. So they made free sandwiches for the “poor boys” (strikers). The rest is, as they say, history.

What Does This ‘Po Boy Taste Like?

In fact, this healthy ‘po boy sandwich has a ton of flavors and textures going on. The remoulade provides a creamy, briny, and tart burst of freshness. It can also have a spicy bite if you like thanks to cayenne. But my favorite part is the subtle brine; you can really taste the capers shine in this.

The fish lends a soft, flaky texture to the sandwich and the cabbage also adds beautiful color and crunch. The olives provide some additional brine, but it’s muted thanks to the tomatoes. All-in-all this is an extremely remoulade-forward dish, perfect for getting your New Orleans and Mardis Gras fix anytime throughout the year.

The Recipe:

Serves 4 | Active 20 minutes | 35 minutes total

Ingredients:

• 1 small shallot, minced
• 1 small garlic clove, minced
• 1/2 cup Greek yogurt
• 2 Tbsp. mayo
• 1 Tbsp. Dijon mustard
• 1 Tbsp. capers, drained & minced
• Juice of 1 lemon
• 1 tsp. Worcester sauce
• 1 tsp. paprika
• Pinch of cayenne (varies depending on desired spiciness)
• 1/4 cup parsley leaves, minced
• 1 – 1.5 lb. ling cod or other semi-firm fish, skin removed & cut into 2″ wide strips
• 1 cup panko breadcrumbs
• 1 egg, beaten
• 1/2 a small red cabbage, cut into 1/2″ slices
• 1 small heirloom tomato, chopped
• 1/4 cup green olives, chopped
• 4 crusty French bread submarine sandwich rolls (optional; this ups the calories!)

Directions:

Step 1

Make the remoulade: Add the garlic, shallots, Greek yogurt, mayo, and mustard to a bowl and then whisk until well mixed. Add the capers, 3/4 of the lemon juice, Worcester sauce, 1/2 tsp. of the paprika, and desired amount of cayenne. Whisk, seasoning with salt and pepper to taste. Mix in the parsley and then set aide.

Step 2

Make the fish: Preheat the oven to 375°F. Pat the fish dry and season with salt and pepper. Sprinkle the remaining 1/2 tsp. of paprika on the fillets and rub all over to coat evenly. Dip each fillet into the beaten eggs and then roll it around in the panko breadcrumbs. Add to a foil or parchment lined baking sheet and then coat each fillet with a mist of cooking spray. Then bake for 12-15 minutes until flaky.

Step 3

Make the toppings: Meanwhile, mix the tomatoes and green olives in a bowl. Then set aside.

Step 4

Toss the sliced cabbage with the remaining lemon juice and then season with salt. Set aside.

Step 5

When the fish is done, turn the heat off and put the broiler on high. Let it heat up, then add the fish to the top rack. Let it broil for 30 seconds until the breadcrumbs brown. Set aside.

Step 6

Assemble the sandwiches on the French bread submarines. Then spread the remoulade sauce on the bread and then add a piece of fish. Pile the cabbage and tomato-olive mixture on top of the fish. Then add more remoulade sauce and a squeeze of lemon juice if desired. Enjoy!

Nutritional Information Per Serving:
Calories: 518 | Fat from calories: 66 | Fat: 10g | Saturated fat: 2g | Cholesterol: 68mg | Sodium: 1024mg | Carbs: 63mg | Fiber: 4.5g | Sugars: 14.5g | Protein: 44g

Nutritional Facts Disclaimer: I am not a registered nutritionist and therefore these numbers are approximate. I researched the serving sizes and facts for each ingredient in this recipe (mostly using the manufacturer labels and this site), but slight variations in things like seasoning, garnishes, and substitutions can change the nutritional information. Use this information only as a general indication of your nutritional intake.

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