1/4 cup flour
1/2 cup egg substitute (or 2 large eggs, beaten)
2 cups crunchy cheese-flavored corn snacks
large zip-top bag
1 cup panko bread crumbs
2 teaspoons dried parsley flakes
1/2 teaspoon ground coriander
1/4 teaspoon pepper
4 firm, white fish fillets (like tilapia or cod), 20–24 oz; thawed
2 tablespoons canola oil
- Place flour on plate (may be paper); place eggs in shallow bowl. Place cheese snacks in large zip-top bag; seal tightly and crush with fingertips until ground finely. Add panko, parsley, coriander, and pepper; mix until well blended. Place mixture in second shallow bowl.
- Dip each fillet in flour (coating both sides); shake off excess. Dip each fillet into egg (allowing excess to drip off). Finally, dip into crumb mixture (coating both sides); press with fingertips to coat evenly. Wash hands.
- Preheat large sauté pan on medium 3–4 minutes. Place oil in pan, then add one-half of the fish fillets; cook 3–4 minutes on each side or until golden and crisp. Place on paper towels to drain. Repeat with remaining fillets; add a little more oil, if needed. Serve.
CALORIES (per 1/4 recipe) 440kcal; FAT 18g; CHOL 55mg; SODIUM 430mg; CARB 33g; FIBER 2g; PROTEIN 35g; VIT A 4%; VIT C 6%; CALC 20%; IRON 10%
Creamy Corn Grits
1 (14.75-oz) can cream-style corn
2 1/2 cups water
2 tablespoons unsalted butter
1/2 teaspoon seasoned salt
1/4 teaspoon pepper
1 cup plain yellow corn meal
1/2 cup shredded sharp Cheddar cheese
- Combine corn, water, butter, seasoned salt, and pepper in medium saucepan; bring to boil on high.
- Add cornmeal, whisking constantly, until well blended. Reduce heat to low; cook 8–10 minutes, whisking often, or until thickened.
- Stir in cheese until well blended. Serve. (Makes 8 servings.)
CALORIES (per 1/8 recipe) 150kcal; FAT 6g; CHOL 15mg; SODIUM 300mg; CARB 21g; FIBER 2g; PROTEIN 4g; VIT A 4%; VIT C 4%; CALC 6%; IRON 6%
- Complete your meal with green peas, dinner rolls, and Key lime pie for dessert.
- Don’t miss the flour step when breading the fish; it's a common mistake. Dip in flour first, egg next, then breading; the flour keeps your crust from falling off while frying.
Recipe Version seaf0112