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1
pound fresh or frozen fish fillets, 1/2 to 3/4 inch thick
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1
egg, beaten
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2
tablespoons water
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2/3
cup cornmeal or fine dry bread crumbs
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1/2
teaspoon salt
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Dash black pepper
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Shortening or cooking oil for frying
1. 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.
2. 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.
3. Makes 4 servings
- Variation 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.
- Variation 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% ironExchanges: 1/2 Starch, 3 Very Lean Meat, 3 1/2 Fat
- Servings Per Recipe 4,
- Calories 277,
- Protein (gm) 24,
- Carbohydrate (gm) 18,
- Fat, total (gm) 11,
- Cholesterol (mg) 102,
- Saturated fat (gm) 3,
- Monosaturated fat (gm) 4,
- Polyunsaturated fat (gm) 3,
- Dietary Fiber, total (gm) 2,
- Vitamin A (IU) 194,
- Vitamin C (mg) 1,
- Thiamin (mg) 0,
- Riboflavin (mg) 0,
- Niacin (mg) 3,
- Pyridoxine (Vit. B6) (mg) 0,
- Folate (µg) 56,
- Cobalamin (Vit. B12) (µg) 1,
- Sodium (mg) 369,
- Potassium (mg) 521,
- Calcium (DV %) 30,
- Iron (DV %) 2,
- Starch () 1,
- Very Lean Meat () 3,
- Fat () 2,
- Percent Daily Values are based on a 2,000 calorie diet
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