Directions:
- Heat a large nonstick skillet over medium heat. Combine flour, salt, and pepper in a large zip-top plastic bag. Combine water and egg white in a shallow dish, stirring with a whisk. Combine breadcrumbs and cornmeal in another shallow dish, stirring with a whisk.
- Working with 1 fillet at a time, place fish in bag; seal and shake to coat. Dip in egg white mixture, and dredge in breadcrumb mixture. Repeat procedure with remaining fillets, flour mixture, egg white mixture, and breadcrumb mixture.
- Add vegetable oil and butter to pan; cook until butter melts. Add fillets to pan, and cook 5 minutes on each side or until fish flakes easily when tested with a fork. Serve with lemon wedges.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 97.44 Kcal (408 kJ) | ||
| Calories from fat | 37.03 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.11g | 6% | |
|---|---|---|---|
| Cholesterol | 25.21mg | 8% | |
| Sodium | 208.43mg | 9% | |
| Potassium | 110.91mg | 2% | |
| Total Carbs | 7.89g | 3% | |
| Sugars | 0.63g | 3% | |
| Dietary Fiber | 0.72g | 3% | |
| Protein | 6.9g | 14% | |
| Vitamin C | 3.7mg | 6% | |
| Iron | 0.6mg | 4% | |
| Calcium | 13.6mg | 1% | |
| Amount Per 100 g | |||
| Calories | 135.7 Kcal (568 kJ) | ||
| Calories from fat | 51.56 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.73g | 6% | |
|---|---|---|---|
| Cholesterol | 35.11mg | 8% | |
| Sodium | 290.26mg | 9% | |
| Potassium | 154.45mg | 2% | |
| Total Carbs | 10.99g | 3% | |
| Sugars | 0.87g | 3% | |
| Dietary Fiber | 1g | 3% | |
| Protein | 9.61g | 14% | |
| Vitamin C | 5.2mg | 6% | |
| Iron | 0.9mg | 4% | |
| Calcium | 18.9mg | 1% | |
* 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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