Special Diet Information
Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.
Lactose
This recipe is safe for those who are lactose intolerant.
Sodium
This is a low sodium recipe.
GERD / Acid Reflux
No specific GERD triggers.
Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.
"Don't tell fish stories where the people know you; but particularly, don't tell them where they know the fish." -Mark Twain
The refrigerator light goes on...
The coarse ground cornmeal may not appeal to everyone but I particularly like it. The coarseness may not be to your liking so using finely ground cornmeal is an option.
I have been purchasing my cornmeal at the Farmer's Market here in New Orleans from Papa Tom. You may have someone local who grinds your corn meal fresh, but if not, look for the best quality you can find. On a national scale, I think that Bob's Red Mill is great - just not as good as Pa Pa Tom's (sorry, Bob!).
Simple Pan Fried Fish
Servings: 4 | Serving size: 4 ounces fish
Cooking Time: 30 Minutes
This recipe can easily be multiplied or divided by 2. This recipe does not make very good leftovers. Serve with your favorite tartar sauce: Cilantro Tartar Sauce, Garlic Tartar Sauce, or Classic Tartar Sauce. See a how-to slideshow.
Serve with Roasted Potatoes or Plain Mashed Potatoes [ Low Sodium Plain Mashed Potatoes] and Pan Grilled Broccoli or Pan Grilled Asparagus or Yellow Squash and Onions or Zucchini Salad.
Ingredients
- 2 large egg whites
- 4 Tbsp coarse ground corn meal
- 1/4 tsp salt
- fresh ground black pepper to taste
- 4 4-ounce filets whitefish (cod, halibut, grouper, drum, or catfish)
- 4 Tbsp fresh dill
- 2 tsp canola oil
Whisk egg whites until frothy.
Mix the cornmeal together with the salt and pepper.
Dredge the fish in the egg white and then sprinkle each side with dill. Dredge in the cornmeal until well coated.
When all four filets are coated, place a large skillet over medium high heat and add the oil. When the oil is hot, add the coated fish. Cook for about 6-7 minutes on each side.
Serve topped with the Tartar Sauce of your choice.
Nutrition Facts
Serving size: 4 ounces fish
Servings: 4
Amount Per Serving
| Calories 149 | Calories from Fat 29 |
| % Daily Value |
| Total Fat 3g | 4% |
| Saturated Fat 0g | 1% |
| Monounsaturated Fat 1g | |
| Trans Fat 0g | |
| Cholesterol 49mg | 16% |
| Sodium 237mg | 11% |
| Total Carbohydrates 6g | 2% |
| Dietary Fiber 1g | 2% |
| Sugars 0g | |
| Protein 23g |
| Vitamin A 1% | Vitamin C 1% |
| Calcium 0% | Iron 5% |
| Vitamin K 2mcg | Potassium 521mg |
| Magnesium 48 mg | |