Crispy Cajun Panfish Recipe

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Ingredients:

Serving

2 cups king arthur unbleached all-purpose flour
2 tsp salt
2 tsp cajun seasoning
1-1/2 tsp pepper
1/8 tsp ground cinnamon
2 lb bass or perch fillets
2 eggs
1/4 cup water
2 cups mashed potato flakes
6 tbsp canola oil

Directions:

In a large resealable plastic bag, combine the first five ingredients. Add fish, one piece at a time; shake to coat. Whisk eggs and water in a shallow dish. Place potato flakes in another shallow dish. Dip each fillet in eggs, then coat with potato flakes. Dip fish again in eggs and potato flakes.
In a large skillet, heat 3 tablespoons oil over medium-high heat. Cook fish in batches for 3-4 minutes on each side or until fish flakes easily with a fork, adding oil as needed. Yield: 8 servings.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	712.44 Kcal (2983 kJ)
Calories from fat	124.93 Kcal
		% Daily Value*
Total Fat	13.88g	21%
Cholesterol	131.62mg	44%
Sodium	691.06mg	29%
Potassium	476.15mg	10%
Total Carbs	108.49g	36%
Sugars	0.46g	2%
Dietary Fiber	1.18g	5%
Protein	31.08g	62%
Vitamin C	12.2mg	20%
Iron	1.6mg	9%
Calcium	30.7mg	3%

Amount Per 100 g
Calories	211.59 Kcal (886 kJ)
Calories from fat	37.1 Kcal
		% Daily Value*
Total Fat	4.12g	21%
Cholesterol	39.09mg	44%
Sodium	205.24mg	29%
Potassium	141.42mg	10%
Total Carbs	32.22g	36%
Sugars	0.14g	2%
Dietary Fiber	0.35g	5%
Protein	9.23g	62%
Vitamin C	3.6mg	20%
Iron	0.5mg	9%
Calcium	9.1mg	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.

Tastes

salty
savory
bitter
sweet

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