Directions:
- Combine cornmeal and garlic in a shallow dish.
- 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.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 170.02 Kcal (712 kJ) | ||
| Calories from fat | 45.26 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.03g | 8% | |
|---|---|---|---|
| Cholesterol | 20.12mg | 7% | |
| Sodium | 553mg | 23% | |
| Potassium | 141.59mg | 3% | |
| Total Carbs | 22.75g | 8% | |
| Sugars | 7.33g | 29% | |
| Dietary Fiber | 2.95g | 12% | |
| Protein | 6.93g | 14% | |
| Vitamin C | 1.1mg | 2% | |
| Iron | 0.9mg | 5% | |
| Calcium | 34.8mg | 3% | |
| Amount Per 100 g | |||
| Calories | 195.67 Kcal (819 kJ) | ||
| Calories from fat | 52.09 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.79g | 8% | |
|---|---|---|---|
| Cholesterol | 23.15mg | 7% | |
| Sodium | 636.42mg | 23% | |
| Potassium | 162.94mg | 3% | |
| Total Carbs | 26.19g | 8% | |
| Sugars | 8.43g | 29% | |
| Dietary Fiber | 3.4g | 12% | |
| Protein | 7.97g | 14% | |
| Vitamin C | 1.2mg | 2% | |
| Iron | 1mg | 5% | |
| Calcium | 40mg | 3% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
Try this similar recipes
-
Kalamata-Garbanzo Hummus
Garlic clove, Plain 2% reduced-fat greek yogurt and 7 more.. -
Baked Polenta with Garlic and Parmesan Crostini
Garlic cloves, peeled, Olive oil, Fat-free milk and 11 more.. -
Sweet Chili Dipping Sauce
Garlic, chopped, Canola oil, Sweet chili sauce, Vinegar and 4 more.. -
Cornbread, Sausage, and Herb Stuffing
All-purpose flour, Stone-ground yellow cornmeal and 16 more.. -
Catfish Po'boys
Fat-free mayonnaise, Fat-free sour cream and 11 more.. -
Grilled Lemon Pepper Catfish
Lemons, juiced, Sea salt, Garlic, minced, Catfish and 7 more.. -
Cilantro Lime Catfish
Butter, Chopped fresh cilantro, Chopped garlic, Catfish and 3 more.. -
Bistro Catfish
Chopped sun-dried tomato packed in oil, drained with 2 tb... and 4 more.. -
Oven-Baked Lemon Catfish
Mayonnaise, Buttermilk, Grated lemon rind and 8 more.. -
Fried Lemon-Rosemary Catfish
Lemon, Milk, Eggs, beaten, Chopped fresh rosemary and 6 more.. -
Spicy Gingered Beef and Snap Pea Salad
Flank steak , thinly sliced across the grain, then chopped and 19 more.. -
Vietnamese Soft Rolls with Crab
Cooked crabmeat (imitation crab may also be used) and 22 more.. -
Planet Hollywood Thai Shrimp Pasta
Ketchup, Rice vinegar, Sesame oil and 21 more.. -
Lentil Tacos With Avocado Sour Cream
Dry lentils, Green bell pepper, diced, Onion, chopped and 20 more..
Also Try
-
-
Cornmeal Crusted Oven Fried Catfish (Ww Core)
Yellow cornmeal, Smoked paprika, Thyme, Salt, Celery seed and 8 more.. -
-
-
-
-
-
-
-
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
