Directions:
- Preheat oven to 500*F.
- Combine bread crumbs, cornmeal, salt and cayenne in a large sealable plastic bag and shake to mix.
- Season fish with salt and pepper on both sides and working with 1 piece at a time, put fish in bag and shake to coat well with crumbs.
- Dip fish in eggs, then shake in crumbs again to coat.
- Transfer to a plate Heat 3 TBs oil in a 23 inch heavy oven proof skillet over high heat until hot but not smoking.
- Fry fish until undersides are golden brown, about 1 minute.
- Turn over, add remaining 3 TBS oil, an cook one minute more.
- Put skillet in upper third of oven and bake until fish is just cooked through, about 5 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 337.79 Kcal (1414 kJ) | ||
| Calories from fat | 218.5 Kcal | ||
| % Daily Value* | |||
| Total Fat | 24.28g | 37% | |
|---|---|---|---|
| Cholesterol | 93mg | 31% | |
| Sodium | 709.2mg | 30% | |
| Potassium | 102.54mg | 2% | |
| Total Carbs | 25.91g | 9% | |
| Sugars | 1.13g | 5% | |
| Dietary Fiber | 2.08g | 8% | |
| Protein | 5.98g | 12% | |
| Vitamin C | 0.1mg | 0% | |
| Iron | 1.6mg | 9% | |
| Calcium | 31mg | 3% | |
| Amount Per 100 g | |||
| Calories | 295.66 Kcal (1238 kJ) | ||
| Calories from fat | 191.25 Kcal | ||
| % Daily Value* | |||
| Total Fat | 21.25g | 37% | |
|---|---|---|---|
| Cholesterol | 81.4mg | 31% | |
| Sodium | 620.74mg | 30% | |
| Potassium | 89.75mg | 2% | |
| Total Carbs | 22.68g | 9% | |
| Sugars | 0.99g | 5% | |
| Dietary Fiber | 1.82g | 8% | |
| Protein | 5.23g | 12% | |
| Vitamin C | 0.1mg | 0% | |
| Iron | 1.4mg | 9% | |
| Calcium | 27.1mg | 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.
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