Rating: 2.5 stars
3 Ratings
  • 1 star values: 1
  • 2 star values: 0
  • 3 star values: 1
  • 4 star values: 1
  • 5 star values: 0

You just can't beat a crisp breaded fish fillet; this one, with its cornmeal crust, is reminiscent of Southern-fried catfish (but with a sweeter fish at the center).

Tiffany Vickers Davis
Recipe by Cooking Light April 2014

Gallery

Squire Fox; Styling: Kaitlyn Du Ross

Recipe Summary

hands-on:
18 mins
total:
18 mins
Yield:
Serves 4 (serving size: 1 fillet and about 3/4 cup salad)
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • To prepare salad, shave zucchini and yellow squash thinly with a vegetable peeler to equal 2 cups each. Combine lime juice and next 5 ingredients (through sugar) in a medium bowl, stirring with a whisk. Add zucchini mixture, tossing to coat vegetables. Sprinkle with cheese. Set salad aside.

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  • To prepare tilapia, pat fish dry with a paper towel. Sprinkle fillets evenly with 1/2 teaspoon salt and pepper. Place egg white in a shallow dish. Combine cornmeal and flour in another shallow dish. Dip each fillet in egg white, and dredge in cornmeal mixture, shaking off excess.

  • Heat a large nonstick skillet over medium-high heat. Add canola oil to pan; swirl to coat. Add fillets to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork. Top fillets with salad.

Chef's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Nutrition Facts

348 calories; fat 14.5g; saturated fat 2.5g; mono fat 8g; poly fat 3.2g; protein 38g; carbohydrates 17g; fiber 2g; cholesterol 87mg; iron 2mg; sodium 478mg; calcium 62mg.
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