Directions:
- Season the fillets with salt and pepper.
- Place the mustard in a shallow dish.
- Mix the flour and cornmeal in another shallow dish.
- Line a baking sheet with waxed paper.
- Drag each fillet in the mustard to coat it thinly on both sides and then dip into the flour mixture, turning to coat. Place on the waxed paper and let stand a few minutes to set the coating.
- Pour enough oil into a large skillet to come 1/8 inch up the sides of the pan. Heat over medium-high heat until very hot but not smoking.
- Add the fish fillets and cook until the undersides are crisp and golden brown, abouit 2 minutes. Turn and cook until the other sides are crisp, about 2 more minutes.
- Transfer to paper towels and drain very briefly (if allowed to stand too long, steam will collect and soften the crust).
- Serve immediately.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 104.23 Kcal (436 kJ) | ||
| Calories from fat | 15.25 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.69g | 3% | |
|---|---|---|---|
| Cholesterol | 12.75mg | 4% | |
| Sodium | 264.23mg | 11% | |
| Potassium | 106.73mg | 2% | |
| Total Carbs | 16.37g | 5% | |
| Sugars | 0.26g | 1% | |
| Dietary Fiber | 1.48g | 6% | |
| Protein | 5.86g | 12% | |
| Vitamin C | 0.3mg | 1% | |
| Iron | 0.7mg | 4% | |
| Calcium | 17.1mg | 2% | |
| Amount Per 100 g | |||
| Calories | 162.17 Kcal (679 kJ) | ||
| Calories from fat | 23.73 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.64g | 3% | |
|---|---|---|---|
| Cholesterol | 19.84mg | 4% | |
| Sodium | 411.1mg | 11% | |
| Potassium | 166.06mg | 2% | |
| Total Carbs | 25.46g | 5% | |
| Sugars | 0.4g | 1% | |
| Dietary Fiber | 2.3g | 6% | |
| Protein | 9.12g | 12% | |
| Vitamin C | 0.5mg | 1% | |
| Iron | 1.1mg | 4% | |
| Calcium | 26.6mg | 2% | |
* 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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