Directions:
- Preheat oven to 500°F.
- Combine bread crumbs, cornmeal, salt, and cayenne in a large sealable plastic bag and shake to mix.
- Season fish with salt and pepper on both sides and, working with 1 piece at a time, put fish in bag and shake to coat well with crumbs. Dip fish in eggs, then shake in crumbs again to coat. Transfer fish to a plate.
- Heat 3 tablespoons oil in a 12-inch heavy ovenproof skillet (preferably cast-iron) over high heat until hot but not smoking, then fry fish until undersides are golden brown, about 1 minute. Turn over, add remaining 3 tablespoons oil, and cook 1 minute more. Put skillet in upper third of oven and bake until fish is just cooked through, about 5 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 546.45 Kcal (2288 kJ) | ||
| Calories from fat | 304.48 Kcal | ||
| % Daily Value* | |||
| Total Fat | 33.83g | 52% | |
|---|---|---|---|
| Cholesterol | 113.96mg | 38% | |
| Sodium | 773.14mg | 32% | |
| Potassium | 311.73mg | 7% | |
| Total Carbs | 37.9g | 13% | |
| Sugars | 5.25g | 21% | |
| Dietary Fiber | 4.64g | 19% | |
| Protein | 20.3g | 41% | |
| Vitamin C | 29.2mg | 49% | |
| Vitamin A | 5mg | 166% | |
| Iron | 3.6mg | 20% | |
| Calcium | 94.9mg | 9% | |
| Amount Per 100 g | |||
| Calories | 461.19 Kcal (1931 kJ) | ||
| Calories from fat | 256.97 Kcal | ||
| % Daily Value* | |||
| Total Fat | 28.55g | 52% | |
|---|---|---|---|
| Cholesterol | 96.18mg | 38% | |
| Sodium | 652.51mg | 32% | |
| Potassium | 263.09mg | 7% | |
| Total Carbs | 31.99g | 13% | |
| Sugars | 4.43g | 21% | |
| Dietary Fiber | 3.92g | 19% | |
| Protein | 17.14g | 41% | |
| Vitamin C | 24.7mg | 49% | |
| Vitamin A | 4.2mg | 166% | |
| Iron | 3mg | 20% | |
| Calcium | 80.1mg | 9% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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