Oyster Po' Boy Sandwich with Zesty Yogurt Sauce

If you find yourself a bit squeamish at the thought of slurping back oysters, this sandwich is the perfect way to reap the benefits of these bivalves. Oyster meat is a very rich source of zinc, which is an important mineral needed to maintain good immune function.

3/4 cup (180 mL) organic yellow cornmeal 1/4 tsp (1 mL) smoked paprika 1/2 tsp (2 mL) dried basil Freshly ground black pepper, to taste 2 large free-range egg whites 12 oysters, shucked Extra-virgin olive oil, in an oil sprayer 1/2 cup (125 mL) shredded iceberg lettuce 1/2 cup (125 mL) shredded red cabbage 1/4 cup (60 mL) grated carrot 4 soft whole wheat buns, cut in half Zesty Yogourt Sauce (recipe follows)

Preheat oven to 400 F (200 C).

Place cornmeal on rimmed baking sheet and bake, stirring several times, until just starting to turn golden, about 10 minutes. Cool on sheet pan to room temperature. Transfer to bowl and stir in paprika, basil, and pepper.

In another bowl, whip egg whites until frothy but still loose. One at a time, dip shucked oysters into egg whites, allowing excess to drip off. Dredge in cornmeal mixture and place on parchment-lined baking sheet that has been generously sprayed with olive oil. Repeat with remaining oysters. Spray oysters with oil and bake, turning after 6 minutes and spraying again with oil, until coating is golden brown, 12 to 14 minutes total.

Meanwhile, toss together lettuce, cabbage, and carrot until well combined. Toast cut side of buns in dry frying pan over medium heat.

To serve, spread both sides of each bun with Zesty Yogourt Sauce. Top each bottom bun with lettuce mixture and baked oysters, and sandwich with top bun. Enjoy sandwich immediately.

Serves 4.

Each sandwich (including yogourt sauce) contains: 374 calories; 26 g protein; 8 g total fat (2 g sat. fat, 0 g trans fat); 48 g carbohydrates (5 g sugars, 5 g fibre); 507 mg sodium

Zesty Yogourt Sauce

This creamy sauce is delicious paired not only with fish and shellfish but also with poached or roasted chicken.

1/2 cup (125 mL) low-fat Greek yogourt 2 Tbsp (30 mL) chopped dill pickle 1 Tbsp (15 mL) capers, rinsed and chopped 1 green onion, trimmed and finely sliced 1/4 tsp (1 mL) finely grated lemon zest 2 Tbsp (30 mL) grainy mustard 1 Tbsp (15 mL) chopped fresh parsley Your favourite hot sauce, to taste (optional)

Stir together all ingredients in bowl until well combined. Transfer to airtight container and refrigerate until ready to use.

Makes about 3/4 cup (180 mL).

Each serving contains: 22 calories; 2 g protein; 1 g total fat (0 g sat. fat, 0 g trans fat); 1 g carbohydrates (1 g sugars, 0 g fibre); 186 mg sodium

source: "Shellfish", alive #364, February 2013