Many companies use unhealthy trans fats in the batter. Our winning recipe call for a healthy egg-white coating.
Recipe information
Total Time
20 min
Yield
Makes 4 servings
Ingredients
1
/2 cup cornmeal
1
tbsp all-purpose flour
1
tsp paprika
1
/2 tsp hot-pepper flakes
2
egg whites, lightly beaten
4
fish fillets (such as sole or flounder, about 5 oz each)
2
tsp corn oil
Lemon wedges
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Preparation
Combine first 4 ingredients in a shallow bowl. Put egg whites in another shallow bowl. Dip each fish fillet in cornmeal mixture, then in egg whites, then again in cornmeal mixture. Place fillets on a plate; cover with plastic wrap and refrigerate 10 minutes. Heat oil in a large nonstick skillet. Add fillets and cook over medium-high heat, 2 to 3 minutes per side. Season to taste with salt and pepper. Serve with lemon wedges.
Nutrition Per Serving
Nutritional analysis per serving: 212 calories
3.5 g fat (0.5 g saturated fat)
15 g carbohydrates
30 g protein
1.5 g fiber
#### Nutritional analysis provided by Self