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Cornmeal-crusted Fish with Tartar Sauce

Yield Makes 4 servings
"I come from the South. We ate a lot of catfish, hush puppies, coleslaw, and Tabasco sauce," says the author of Exotic Herbs, Carole Saville, who now resides in Northern California. "The fish wasn't farmed; it was from local waters. Today catfish tastes like the meal they feed it. I like orange roughy, cod, salmon, and halibut these days."

Ingredients

  • 1/2 cup cornmeal
  • 1/4 teaspoon paprika
  • 1/4 teaspoon white pepper
  • About 1/4 teaspoon salt
  • 1 large egg white
  • 1 tablespoon nonfat milk or water
  • 1 pound skinned, boned fish fillets (such as catfish, orange roughy, or rockfish), about 1/2 inch thick
  • Cooking oil spray
  • 1/4 cup nonfat mayonnaise
  • 1 tablespoon sweet pickle relish
  • 1 tablespoon chopped onion
  • 1 tablespoon white wine vinegar
  • Hot sauce

Nutrition Information

  • calories 233
  • caloriesfromfat 33 %
  • protein 20 g
  • fat 8.5 g
  • satfat 1.7 g
  • carbohydrate 17 g
  • fiber 0.9 g
  • sodium 321 mg
  • cholesterol 38 mg

How to Make It

  1. Place a 10- by 15-inch nonstick pan in a 500° oven until pan is hot, about 5 minutes.

  2. Meanwhile, on a plate mix cornmeal, paprika, pepper, and 1/4 teaspoon salt.

  3. In a shallow bowl, beat egg white and milk to blend.

  4. Rinse fish fillets, pat dry, and cut into serving-size pieces.

  5. Coat fish with egg white mixture, then cornmeal mixture. Set aside in a single layer.

  6. When pan is hot, mist lightly with cooking oil spray. Quickly arrange fish pieces well apart in pan. Bake until fish is browned on bottom, 3 to 4 minutes. Turn over and continue baking until fish is golden on top and opaque but still moist-looking in thickest part (cut to test), 2 to 3 minutes longer.

  7. Meanwhile, mix mayonnaise, pickle relish, onion, and vinegar to make tartar sauce.

  8. With a wide spatula, transfer fish to plates; add salt to taste. Serve with tartar sauce and hot sauce.