Cornmeal-crusted Fish with Tartar Sauce Recipe

Posted by
Rate It!
Cornmeal-crusted Fish with Tartar Sauce
Add your photo!
Ingredients
13
Count
Nutrition
647
Calories
Comments Print recipe

Ingredients:

  • 1/2 cup cornmeal
  • 1/4 tsp paprika
  • 1/4 tsp white pepper
  • about 1/4 tsp salt
  • 1 large egg white
  • 1 tbsp nonfat milk or water
  • 1 lb skinned, boned fish fillets (such as catfish, orange roughy, or rockfish), about 1/2 inch thick

Directions:

  1. Place a 10- by 15-inch nonstick pan in a 500° oven until pan is hot, about 5 minutes.
  2. Meanwhile, on a plate mix cornmeal, paprika, pepper, and 1/4 teaspoon salt.
  3. In a shallow bowl, beat egg white and milk to blend.
  4. Rinse fish fillets, pat dry, and cut into serving-size pieces.
  5. Coat fish with egg white mixture, then cornmeal mixture. Set aside in a single layer.
  6. When pan is hot, mist lightly with cooking oil spray. Quickly arrange fish pieces well apart in pan. Bake until fish is browned on bottom, 3 to 4 minutes. Turn over and continue baking until fish is golden on top and opaque but still moist-looking in thickest part (cut to test), 2 to 3 minutes longer.
  7. Meanwhile, mix mayonnaise, pickle relish, onion, and vinegar to make tartar sauce.
  8. With a wide spatula, transfer fish to plates; add salt to taste. Serve with tartar sauce and hot sauce.
Kitchen-Friendly View

Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 646.59 Kcal (2707 kJ)
Calories from fat 394.04 Kcal
% Daily Value*
Total Fat 43.78g 67%
Cholesterol 23.41mg 8%
Sodium 1136.94mg 47%
Potassium 308.8mg 7%
Total Carbs 55.44g 18%
Sugars 7.62g 30%
Dietary Fiber 4.97g 20%
Protein 9.76g 20%
Vitamin C 1mg 2%
Iron 2.2mg 12%
Calcium 36.9mg 4%
Amount Per 100 g
Calories 312.55 Kcal (1309 kJ)
Calories from fat 190.47 Kcal
% Daily Value*
Total Fat 21.16g 67%
Cholesterol 11.31mg 8%
Sodium 549.57mg 47%
Potassium 149.27mg 7%
Total Carbs 26.8g 18%
Sugars 3.68g 30%
Dietary Fiber 2.4g 20%
Protein 4.72g 20%
Vitamin C 0.5mg 2%
Iron 1mg 12%
Calcium 17.9mg 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
Search recipes
by ingredients
Search
Construct & Analyze
Your Recipe
Analyze

Try this similar recipes

View More

Recipe Tags

Weightwatchers Points

  • 15.8
    Points
  • 18
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

Also Try

Share Recipe

Recipes▼
Search
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
Scroll to top