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
How to Make It
Place a 10- by 15-inch nonstick pan in a 500° oven until pan is hot, about 5 minutes.
Meanwhile, on a plate mix cornmeal, paprika, pepper, and 1/4 teaspoon salt.
In a shallow bowl, beat egg white and milk to blend.
Rinse fish fillets, pat dry, and cut into serving-size pieces.
Coat fish with egg white mixture, then cornmeal mixture. Set aside in a single layer.
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.
Meanwhile, mix mayonnaise, pickle relish, onion, and vinegar to make tartar sauce.
With a wide spatula, transfer fish to plates; add salt to taste. Serve with tartar sauce and hot sauce.
This was a good, healthy recipe but it should state to use FINE milled cornmeal. I used regular yellow cornmeal (ground locally) but it was very crunchy. The cornmeal was a bit hard. I did add more paprika than was called for as the fish needs seasoning. I will make again with the adjustment though. Cooks very fast at 500* so keep an eye on it! I made the Spicy Lentil recipe to go with it, which I absolutely love! Add steamed broccoli and it's a great healthy meal.
I used catfish for this recipe and it was fabulous. Very delicious and light. A crunchy kind of fried fish taste/texture without all of the oil. The idea of heating the dish up before you add the fish really enhances to the quality of this recipe.
Sign Up for our Newsletter
Join our newsletter for free recipes, healthy living inspiration, and special offers.