- Thaw fish, if frozen. Rinse fish and pat dry with paper towels. Cut into four serving-size pieces, if necessary. Measure thickness of fish. In a shallow dish combine egg and water. In another shallow dish stir together cornmeal, salt, and pepper. Dip fish into egg mixture; coat fish with cornmeal mixture.
- In a large skillet heat 1/4 inch melted shortening or oil. Add half of the fish in a single layer, frying on one side until golden. (If fillets have skin, fry skin side last.) Turn carefully; fry until second side is golden and fish begins to flake when tested with a fork. Allow 3 to 4 minutes per side. Drain on paper towels. Keep warm in a 300 degree F oven while frying remaining fish.
- Makes 4 servings
From the Test Kitchen
Spicy Hot Pan-Fried Fish:
Prepare as above, except omit pepper. Reduce cornmeal to 1/4 cup and combine with 1/4 cup all-purpose flour, 3/4 teaspoon cayenne pepper, 1/2 teaspoon chili powder, 1/2 teaspoon garlic powder, and 1/2 teaspoon paprika.
Potato Chip Pan-Fried Fish:
Prepare as above, except substitute 1 1/3 cups finely crushed potato chips (about 4 cups chips) or saltine crackers for the cornmeal and omit salt.
Nutrition Facts per 3 ounces for potato chip variation: 303 cal., 18 g total fat (4 g sat. fat), 102 mg chol., 185 mg sodium, 10 g carbo., 1 g fiber, 23 g pro.
Daily Values: 2% vit. A, 22% vit. C, 4% calcium, 6% iron
Exchanges: 1/2 Starch, 3 Very Lean Meat, 3 1/2 Fat
Nutrition Facts (Pan-Fried Fish)
- Per serving:
- 277 kcal cal.,
- 11 g fat
- (3 g sat. fat,
- 3 g polyunsaturated fat,
- 4 g monounsatured fat),
- 102 mg chol.,
- 369 mg sodium,
- 18 g carb.,
- 2 g fiber,
- 0 g sugar,
- 24 g pro.
- Percent Daily Values are based on a 2,000 calorie diet