Tilapia Sandwich w/ Tofu Mac & Cheese

June 1, 2012 at 5:12 PM | Posted in cheese, diabetes, diabetes friendly, fish, low calorie, low carb | 2 Comments
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Today’s Menu: Tilapia Sandwich w/ Tofu Mac & Cheese

A comfort food classic, with a bit of a spin, for dinner tonight. It’s a Fish sandwich with Mac and Cheese! I love Mac & Cheese but I don’t like the calories and carbs that usually come with it. So to cut back on the calories and carbs I replaced the Pasta Macaroni with Tofu Shiratki (Yam Noodle with Tofu) Macaroni Shape Noodles.

First the Fish,If you want a flat-out delicious Fish recipe look no further! I prepared this with Tilapia but it would go great with Mahi Mahi, Sea Bass, or about any other Fish. This makes one of the most delicious Fish Sandwiches you’ll ever have. I had seen this recipe originally on the Neely’s on the Food Network and I’ve been using it ever since! So I laid out two Tilapia Fillets and I was set. I preheated the oven to 450 degrees F. Then placed a heavy-duty baking pan sprayed with nonstick spray in the oven to heat.

First you dredge the fillets in a Melted Butter (I used I Can’t Believe It’s Not Butter), Dijon Mustard, and Chopped Dill. Then you combine Panko Bread Crumbs, Cayenne and Sea Salt and Pepper and dredge the fillets through this making sure the fillets are completely coated. Place on the hot sheet trays in the oven and bake until cooked through and lightly golden, 12 to 15 minutes. Assemble the sandwich by adding Tartar Sauce or any other of your favorite toppings. I left my version of the recipe at the bottom of the post.

Now for the Mac & Cheese, this is where it gets good! I used TOFU SHIRATAKI (Yam Noodle with Tofu) MACARONI SHAPE which is only 20 calories and 3 carbs! I added a half a serving of Velveeta 2% Cheese, 1 slice Sargento Ultra Thin Swiss Cheese, and 1/4 teaspoon Kraft Shredded Parmesan Cheese. Seasoned with Sea Salt and Ground Black Pepper. Mix it all together and microwave on high for 1 minute and 40 seconds. After the first minute stop it to stir and continue with 40 seconds, the time can vary according to your microwave. I’m starting to use Tofu more and more as a noodle substitute. Huge difference in calories and carbs between the two. A thank you to Hungry Girl for the idea. I left the recipe and the link to the Housefoods Tofu at the end of the post. For dessert later something a Yoplait Chocolate Banana Smoothie. on the post below.

Cheesy Tofu Shirataki Mac

1 bag House Foods Tofu Shirataki Macaroni Shaped Noodle Substitute
1/2 Serving Velveeta 2% Cheese
1 slice Sargento Ultra Thin Swiss Cheese
Sea Salt and Black Pepper, to taste
Sprinkle of Oscar Mayer Real bacon Bits (Optional)

Use a strainer to rinse and drain noodles well. Pat dry. In a microwave-safe bowl, microwave noodles for 1 minute.

*Drain excess liquid. Dry thoroughly with paper towels.

*Add Noodles back to bowl and add Velveeta and Cheese slice to Noodles breaking both into pieces as you add them. Microwave for 1 minute. Stop and stir, mixing well, and continue to microwave for an additional 40 seconds.



Tilapia Sandwich


Nonstick spray (Pam w/ Olive Oil)
2 tablespoons melted butter (I Can’t Believe It’s Not Butter)
2 tablespoons Dijon mustard
1 tablespoon chopped fresh dill
1 cup panko breadcrumbs
1 to 2 teaspoons cayenne pepper
Kosher salt and freshly cracked black pepper
Two 6-ounce tilapia fillets
Two Healthy Life Whole Grain Buns or Healthy Life Whole Grain Bread
Iceberg lettuce, Sliced Tomatoes (Optional)
Heinz Premium Tarter Sauce


Preheat the oven to 450 degrees F. Place a heavy-duty baking pan sprayed with nonstick spray in the oven to heat.

Mix together the melted butter, Dijon and dill in a pie plate. In another pie plate, combine the panko, cayenne and some salt and pepper. Dredge the fish through the melted butter mixture and then through the panko. Place on the hot sheet trays in the oven and bake until cooked through and lightly golden, 12 to 15 minutes.

Assemble the sandwich by adding Tartar Sauce and any other of your favorite toppings to the fillet. Serve on a Healthy Life Whole Grain Bun or Bread.

* Recipe was based on a recipe from The Neely’s on the Food Network *


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  1. […] Tilapia Sandwich w/ Tofu Mac & Cheese (beatcancer2010.wordpress.com) […]

  2. […] Tilapia Sandwich w/ Tofu Mac & Cheese (beatcancer2010.wordpress.com) Share this:TwitterFacebookEmailPinterestDiggLinkedInStumbleUponTumblrPrintRedditLike this:LikeBe the first to like this. This entry was posted in appetizers, bbqed, from scratch, main course, man food and tagged Barbecue grill, Bell pepper, Black pepper, Butter, cheddar, Cheese, chorizo, Cook, dad, day, father, Kosher salt, Mac, Macaroni and cheese, Mustard (condiment), Olive oil, onions, Pepper, smoked. […]

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