Ingredients:

• 10 ounces fresh tilapia
• 1 tablespoon olive oil
• 3 tablespoons cornmeal
• 2 teaspoons cayenne pepper
• 3 whole wheat sandwich rolls
• lettuce and red onions, chopped
• 3 teaspoons fresh dill mayonnaise

Directions:

1. Heat olive oil to medium high in a non stick skillet
2. Coat fish with cornmeal and cayenne pepper and cook in oil about 2-3 minutes on each side until cooked through
3. While fish is cooking, toast sandwich rolls in oven until crisp but still soft
4. Spread mayonnaise on bun, add fish, lettuce and red onions
5. Serve

Serves: 3

Nutritional Information: (per serving)

Calories: 240
Total Fat: 1g
Calories from fat: 4%
Protein: 15g
Carbs: 45g
Cholesterol: 0mg
Sodium: 766mg