Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

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 Farmerís Market here in New Orleans from Pa Pa 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 Bobís Red Mill is great - just not as good as Pa Pa Tomís (sorry, Bob!).

Fresh Dill

There is, quite simply, no substitute for fresh dill that I have found. I have not yet found a recipe that calls for dried dill that tastes anything like fresh dill, and if there is no fresh dill in the market I simply won't attempt a recipe that calls for dill.


Simple Pan Fried Fish

Servings = 4 | Serving size =4 ounces fish

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe can be divisible 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.

Serve with Roasted Potatoes or Plain Mashed Potatoes or Healthy French Fries or Home Fries - Low Sodium Version or Home Fries or Plain Mashed Potatoes - Low Sodium Version


Serve with Pan Grilled Broccoli or Pan Grilled Asparagus or Yellow Squash and Onions or Zucchini Salad or Southern Green Beans or Southern Green Beans Low Sodium Version or Parmesan Zucchini

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 2 mcg Potassium 521 mg
Magnesium 48 mg