The secret to a crispy crust is heating the skillet first and then cooking the fish over medium heat. Look for stone-ground cornmeal in specialty markets and health-food stores.

Lorrie Corvin
Recipe by Oxmoor House October 2006

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Recipe Summary

prep:
12 mins
cook:
21 mins
total:
33 mins
Yield:
4 servings (serving size: 1 fillet and 1 tablespoon tartar sauce)
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Combine cornmeal and garlic in a shallow dish.

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  • Brush fillets with milk; sprinkle with seasoning. Dredge fillets in cornmeal mixture, pressing gently to coat.

  • Heat a large skillet over medium heat; coat pan with cooking spray. Add 1 teaspoon oil. Add 2 fillets to pan, and cook 5 to 6 minutes on each side or until fish flakes easily when tested with a fork. Remove fillets from pan; set aside, and keep warm.

  • Wipe drippings from pan with a paper towel. Repeat procedure with cooking spray, remaining 1 teaspoon oil, and 2 fillets. Serve with tartar sauce.

Source

Oxmoor House Healthy Eating Collection

Nutrition Facts

331 calories; calories from fat 42%; fat 15.5g; saturated fat 3.5g; protein 28.3g; carbohydrates 17.3g; fiber 1g; cholesterol 80mg; iron 1.5mg; sodium 337mg; calcium 38mg.
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