Beer-Battered Fish

Serve with malt vinegar and Garlic Fries for a healthier version of fish and chips.

Yield: 4 servings
Recipe from Cooking Light

More From Cooking Light

Nutritional Information

Amount per serving
  • Calories: 351
  • Calories from fat: 13%
  • Fat: 5.1g
  • Saturated fat: 1g
  • Monounsaturated fat: 1.4g
  • Polyunsaturated fat: 1.9g
  • Protein: 39.1g
  • Carbohydrate: 32.9g
  • Fiber: 1.4g
  • Cholesterol: 63mg
  • Iron: 4.4mg
  • Sodium: 371mg
  • Calcium: 122mg

Ingredients

  • 1 1/2 tablespoons vegetable oil
  • 1 cup all-purpose flour
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon garlic salt
  • 2/3 cup beer
  • 2 large egg whites
  • 2 cups dry breadcrumbs
  • 1/2 cup chopped fresh parsley
  • 1 1/2 pounds grouper or other firm white fish fillets, such as catfish or tilapia, cut into 4 x 1-inch strips
  • Cooking spray
  • Malt vinegar (optional)

Preparation

  1. Preheat oven to 450°.
  2. Coat the bottom of a jelly roll pan with oil.
  3. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, pepper, and garlic salt in a large bowl. Add beer; stir well. Beat egg whites with a mixer at high speed until stiff peaks form. Gently fold egg white mixture into flour mixture.
  4. Combine breadcrumbs and parsley in a shallow dish. Working with one fish strip at a time, dip in flour mixture; dredge in breadcrumb mixture. Repeat procedure with remaining strips, flour mixture, and breadcrumb mixture. Place on prepared baking sheet. Lightly coat strips with cooking spray.
  5. Bake at 450° for 15 minutes or until fish flakes easily when tested with a fork. Remove from oven.
  6. Preheat broiler.
  7. Broil the fish sticks 1 minute or until tops are lightly browned. Serve fish sticks with malt vinegar, if desired.
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