Cornmeal-Crusted Fish Fillets |
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Prep Time: 0 Minutes Cook Time: 20 Minutes |
Ready In: 20 Minutes Servings: 4 |
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Many companies use unhealthy trans fats in the batter. Our winning recipe call for a healthy egg-white coating. Ingredients:
1/2 cup cornmeal |
1 tbsp all-purpose flour |
1 tsp paprika |
1/2 tsp hot-pepper flakes |
2 egg whites, lightly beaten |
4 fish fillets (such as sole or flounder, about 5 oz each) |
2 tsp corn oil |
lemon wedges |
Directions:
1. Combine first 4 ingredients in a shallow bowl. Put egg whites in another shallow bowl. Dip each fish fillet in cornmeal mixture, then in egg whites, then again in cornmeal mixture. Place fillets on a plate; cover with plastic wrap and refrigerate 10 minutes. Heat oil in a large nonstick skillet. Add fillets and cook over medium-high heat, 2 to 3 minutes per side. Season to taste with salt and pepper. Serve with lemon wedges.
2. Nutritional analysis per serving: 212 calories, 3.5 g fat (0.5 g saturated fat), 15 g carbohydrates, 30 g protein, 1.5 g fiber Nutritional analysis provided by Self
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