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Рецепт Cornmeal Crusted Fish With Tartar Sauce

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Порций: 4

Ингредиенты

Cost per serving $0.38 view details
  • 1/2 c. cornmeal
  • 1/4 tsp paprika
  • 1/4 tsp freshly-grnd white pepper
  • 1/4 tsp salt - (about)
  • 1 lrg egg white
  • 1 Tbsp. nonfat lowfat milk or possibly water
  • 1 lb boned skinned fish fillets, abt 1/2" thick (such as catfish, rockfish, or possibly orange roughy) Veg. oil spray as needed
  • 1/4 c. nonfat mayonnaise
  • 1 Tbsp. sweet pickle relish
  • 1 Tbsp. minced onion
  • 1 Tbsp. white wine vinegar Warm sauce to taste

Инструкции

  1. Place a 10- by 15-inch nonstick pan in a 500 degree oven till pan is warm, about 5 min.
  2. Meanwhile, on a plate mix cornmeal, paprika, pepper, and 1/4 tsp. salt.
  3. In a shallow bowl, beat egg white and lowfat milk to blend.
  4. Rinse fish fillets, pat dry, and cut into serving-size pcs.
  5. Coat fish with egg white mix, then cornmeal mix. Set aside in a single layer.
  6. When pan is warm, mist lightly with veg. oil spray. Quickly arrange fish pcs well apart in pan. Bake till fish is browned on bottom, 3 to 4 min. Turn over and continue baking till fish is golden brown on top and opaque but still moist-looking in thickest part (cut to test), 2 to 3 min longer.
  7. Meanwhile, mix mayonnaise, pickle relish, onion, and vinegar to make tartar sauce.
  8. With a wide spatula, transfer fish to plates; add in salt to taste. Serve with tartar sauce and warm sauce.
  9. This recipe yields 4 servings.
  10. Comments: "I come from the South. We ate a lot of catfish, hush puppies, coleslaw, and Tabasco sauce," says the author of Exotic Herbs, Carole Saville, who now resides in Northern California. "The fish wasn't farmed; it was from local waters. Today catfish tastes like the meal they feed it. I like orange roughy, cod, salmon, and halibut these days."

Nutrition Facts

Amount Per Serving %DV
Serving Size 61g
Recipe makes 4 servings
Calories 202  
Calories from Fat 117 58%
Total Fat 13.24g 17%
Saturated Fat 2.04g 8%
Trans Fat 0.0g  
Cholesterol 52mg 17%
Sodium 269mg 11%
Potassium 64mg 2%
Total Carbs 17.66g 5%
Dietary Fiber 0.9g 3%
Sugars 1.86g 1%
Protein 3.18g 5%
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