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Ingredientes
- 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
Direcciones
- Place a 10- by 15-inch nonstick pan in a 500 degree oven till pan is warm, about 5 min.
- Meanwhile, on a plate mix cornmeal, paprika, pepper, and 1/4 tsp. salt.
- In a shallow bowl, beat egg white and lowfat milk to blend.
- Rinse fish fillets, pat dry, and cut into serving-size pcs.
- Coat fish with egg white mix, then cornmeal mix. Set aside in a single layer.
- 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.
- Meanwhile, mix mayonnaise, pickle relish, onion, and vinegar to make tartar sauce.
- With a wide spatula, transfer fish to plates; add in salt to taste. Serve with tartar sauce and warm sauce.
- This recipe yields 4 servings.
- 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."
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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% |
