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.
Cornmeal-crusted Fish with Tartar Sauce
"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."
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- Calories: 233
- Calories from fat: 33%
- Protein: 20g
- Fat: 8.5g
- Saturated fat: 1.7g
- Carbohydrate: 17g
- Fiber: 0.9g
- Sodium: 321mg
- Cholesterol: 38mg
- 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
- 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.
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