Directions:
- 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.
- 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
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 195.9 Kcal (820 kJ) | ||
| Calories from fat | 84.08 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.34g | 14% | |
|---|---|---|---|
| Sodium | 206.86mg | 9% | |
| Potassium | 302.31mg | 6% | |
| Total Carbs | 17.08g | 6% | |
| Sugars | 0.73g | 3% | |
| Dietary Fiber | 3.53g | 14% | |
| Protein | 11.49g | 23% | |
| Iron | 1.3mg | 7% | |
| Calcium | 38.6mg | 4% | |
| Amount Per 100 g | |||
| Calories | 271.13 Kcal (1135 kJ) | ||
| Calories from fat | 116.36 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.93g | 14% | |
|---|---|---|---|
| Sodium | 286.29mg | 9% | |
| Potassium | 418.39mg | 6% | |
| Total Carbs | 23.63g | 6% | |
| Sugars | 1.01g | 3% | |
| Dietary Fiber | 4.88g | 14% | |
| Protein | 15.9g | 23% | |
| Iron | 1.8mg | 7% | |
| Calcium | 53.4mg | 4% | |
* 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.
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