Directions:
- In a shallow bowl, beat the egg white until foamy; add milk and mix well. In another shallow bowl, combine the cornmeal, salt, garlic powder, cayenne and pepper. Dip fillets in milk mixture, then coat with cornmeal mixture.
- Heat 1/4 in of oil in a large skillet; fry fish over medium-high for 3-4 minutes on each side or until it flakes easily with a fork. Garnish with lemon or lime if desired. Yield: 4 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 336.3 Kcal (1408 kJ) | ||
| Calories from fat | 113.15 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.57g | 19% | |
|---|---|---|---|
| Cholesterol | 63mg | 21% | |
| Sodium | 729.92mg | 30% | |
| Potassium | 500.26mg | 11% | |
| Total Carbs | 33.91g | 11% | |
| Sugars | 3.48g | 14% | |
| Dietary Fiber | 3.1g | 12% | |
| Protein | 20.91g | 42% | |
| Vitamin C | 0.2mg | 0% | |
| Iron | 1.8mg | 10% | |
| Calcium | 116.5mg | 12% | |
| Amount Per 100 g | |||
| Calories | 178.3 Kcal (747 kJ) | ||
| Calories from fat | 59.99 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.67g | 19% | |
|---|---|---|---|
| Cholesterol | 33.4mg | 21% | |
| Sodium | 386.98mg | 30% | |
| Potassium | 265.22mg | 11% | |
| Total Carbs | 17.98g | 11% | |
| Sugars | 1.84g | 14% | |
| Dietary Fiber | 1.64g | 12% | |
| Protein | 11.09g | 42% | |
| Vitamin C | 0.1mg | 0% | |
| Iron | 1mg | 10% | |
| Calcium | 61.8mg | 12% | |
* 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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